Saturday 30/06/2018


CrossFit SPEED – CrossFit

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Movement Prep

3 Rounds

20m Squat walk

5 Snatch Pulls

5 Pull unders

5 Sots press

Strength & Conditioning

12min: Snatch (1rep every 90seonds )

1 Full snatch

1 Hang snatch

* can go up can go down start at a decent weight.

Metcon

17min: Metcon (Time)

5 Rounds for time

30 D/us

3 Squat cleans 75/55

15 Wall balls 9/6

400m Wall ball carry 9/6

Extras

3 Rounds

30sec ring support hold

12 leg lifts over DB

10 Barbell good mornings 42.5/30

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