Thursday 30th of November 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds;

20m Bear Crawl

25m High Knee’s

25m Butt Flicks

20 Second Hollow Hold

Metcon

Metcon (Time)

For Time –

50 American Kettlebell Swings 32/24

50 Goblet Walking Lunges, same weight as swings

50 Push Up’s

50 Wall Balls 9/6

50 Power Cleans 50/35

50 Weighted Sit-Up’s 15/10

50 Burpees

800m Run Buy Out

Extras

Metcon (No Measure)

3 Rounds of –

14 Barbell Curls

30 Slam Ball Slams ( full extension overhead)

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