Tuesday 24th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds of

400m Run

3 wide grip Strict pull ups

3 Wall angels

6 Scorpions

Gymnastics

Metcon (AMRAP – Reps)

Pull-Up’s

3 x 6-9

3 x 13-23

2 x 32+

Choose one of the sets above, sets need to be unbroken and something you can maintain across all 3 sets, going every 2 Minutes. (the 2 sets will be done every 3 minutes)

Metcon

18Min: Metcon (AMRAP – Rounds and Reps)

INC Ladder

2 Strict HSPUS

4 TTB

6 STOH 52.5/35

8 Suitcase Deadlifts 64/48

10 V sit ups

200m Run

* Each round the reps will increase on all movements by 2, the run will not change and will conclude each round when completed.

Extras

Metcon (5 Rounds for time)

5 x

20/17 Cal AAB

30m Shuttle sprint (marker every 5m)

2min Rest each round
Record time for each interval.

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