Wednesday 23rd of August 2017


CrossFit SPEED – CrossFit

Warm-up

Working with a partner in 1:1 round ratio, complete 3 rounds each of;

15/12 Calories

12 Lunges

9 x 5 second tempo air squat

Metcon

Metcon (Time)

60 Box Jumps 24/20

50 Back Squats 60/40

40 Pull Up’s

30 Pistols

20 DB Man Makers 15/10
*Back Squat bar to come from the floor.

**Man Makers are to be performed as DB Renegade Row (Pushup, left arm row, pushup, right arm row) directly into DB Thruster.

Extras

Metcon (No Measure)

3×10

DB Skull Crusher

3×10 Strict Dip

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