17/02/2018


CrossFit SPEED – CrossFit

View Public Whiteboard

Movement Prep

5min AMRAP (Round for Round)

20m Wheel barrow

10 v-sit ups

4 Burpees

Metcon

PartA: Metcon (AMRAP – Rounds)

9min AMRAP (Paired – ALT rounds)

20 D/us

12 Snatches 35/20

6 HS push ups

Metcon (Time)

(For time)

100m Partner Carry

50 Wall balls 9/6

100m Partner Carry

50 Push ups

100m Partner Carry

50 Sumo Deadlift High pulls 35/20

100m Partner Carry

50 Pistols

Extras

Death by curls

6 Barbell curls

* Every minute increase by 1rep after 10 minutes add 5kg and start back at 6 reps increase in the same fashion until eliminated.

BUY OUT – 100 Hollow rocks

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….