Sunday 22/07/2018


CrossFit SPEED – CrossFit

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Movement Prep

40 cal aab

1min golblet squat hold

30 sec HS hold

20 side hip thrusts (each side)

Metcon

Metcon (Time)

1 Round For time

100 d/us

40 Burpee box jump overs 24/20

40 HSPUS

Metcon (Time)

3 Rounds

12 Db hang cleans 20/15

12m front rack lunge

10 Db hang cleans

12m front rack lunge

8 Db hang cleans

12m front rack lunge

* Dumbbells are 2 dumbbells

2min rest at the end of each round.

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