Saturday 07/07/2018


CrossFit SPEED – CrossFit

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Movement Prep

3 Rounds

200m Run

10 Russian swings (tough)

7 Wall angels

Metcon

30min: Metcon (Time)

Teams of 4

1.6km Object carry (1wall ball 9/6 1 weight plate 20/15)

into

21-15-9 (ff-mm)

Syncro burpee over bar

partner dead lifts 110/75

* the females will complete 21,15,9 first while the males complete 100 pull ups. This is then reversed. Your time will be once the females have completed 100 pull ups and the males have finished the 21,15,9.

Extras

Metcon (Time)

3 Rounds

36/24 cal AAB

3 Rope climbs

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