Monday 30th of July 2018


CrossFit SPEED – CrossFit

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Movement Prep

5min AMRAP

12/9 calories

12 Mount-in jumpers

12 Later lunges

12 Push ups

Strength & Conditioning

EMOM: Metcon (AMRAP – Rounds)

8min EMOM

1 – 15 Burpee over bar

2 – 3 Power cleans

3 Front squats

3 Push jerks

Metcon

15min: Metcon (Time)

4 Rounds for time

15/12 Calories

4 Squat cleans 70/45

8 CTB

12 HSPUS

Extras

Metcon (Time)

4 Rounds for time

400m Row

30 Russian kb swings 32/24

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