Thursday 2nd of November 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds of

50m High Knee’s

50m Butt Flicks

10m Spiderman Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

40 Minutes of continuous rounds @2 HR Pace

1.6km Run

20 Box Step Overs 24/20″

200m Overhead Medball Carry 9/6

20 Ring Rows

500m Row

20 Goblet Squats 24/16

1.6Km Assault Bike

30 Situps

Extras

Metcon (No Measure)

7 Minute EMOM

7 Barbell Bent over Rows

7 Barbell Curls

ROMWOD

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