Saturday 14/07/2018


CrossFit SPEED – CrossFit

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Movement Prep

3 Rounds

100m Run

5 Front squats

5 sots press

5 split jerks

Strength & Conditioning

EOMOM: Clean and Jerk (1 @80-90% (14minutes))

at the completion of each rep complete 12 Jump Lunges

Metcon

Metcon (Time)

1.6km Run

200 D/us

50 DB snatches 22.5/15

30 Pistols

Accessories

500m Row

10m HS walk

400m Row

8m HS walk

300m Row

6m HS walk

* for quality move well on the rower and well on the handstand walk

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