Wednesday 16/07/2017


CrossFit SPEED – CrossFit

Warm-up

4Min AMRAP

30single skips

5 elephant push ups

8 HS shoulder shrugs

Metcon

7min: Metcon (AMRAP – Reps)

INC LADDER

2-4-6-8-10-12-etc

Burpee box jump overs

HSPUS
2min rest

18min: Metcon (Time)

FOR TIME

100 d/us

20 AKB swings 24/16

75 D/us

20 AKB swings 24/16

50ft HS walk / 4 Box walk

20 AKB swings 24/16

25ft HS walk / 2 Box walk
Move straight into muscle ups or strict pull ups

Metcon (AMRAP – Reps)

(With remaining time)

MAX muscle ups

*every break 10 push ups

Extras

Metcon (Time)

60 cal AAB

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