Saturday 23/06/2018


CrossFit SPEED – CrossFit

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Movement Prep

3 Rounds

200m Run

10 Russian swings (tough)

7 Wall angels

Metcon

12min: Metcon (AMRAP – Rounds and Reps)

Inc Ladder

1-2-3-4-5-6-7 ETC

Squat Snatch 60/40

Muscle up

Strength & Conditioning

Extras

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

12min: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
You have 12 minutes to find this rest as needed / or 12minutes of practice if you are still learning

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