Wednesday 11/07/2018


CrossFit SPEED – CrossFit

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Movement Prep

2 rounds

300m run

10 burpees

Strength & Conditioning

Squat Snatch (3-3-3-2-2-2-1-1)

Every 90 seconds

Metcon

14min: Metcon (AMRAP – Rounds and Reps)

30/24 calories

24 pull ups

24 air squats

24 push ups

24 db hang clean & jerk 22.5/15

Accessories

Metcon (Time)

Move 1300kg over a barbell

using a dead-ball choose your weight, barbell must be at collarbone height

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