Friday 17.1.20

CrossFit

A. Bench Press 4 x 2 rest 2 mins
B. 3 Rounds
5 Strict Ring Dips 22×2
10 Alternating DB Snatch
15 OH DB Walking Lunges
Rest 3 mins
C. 3 Rounds – AFAP
10 Burpee Box Jump overs
10 Cals Ski Erg
Rest 2-3 mins

Metcon

50’s

50 Burpees
50 Step ups
50 Sit ups
50 Cals Bike
50 Wall Balls
50 Push ups
50 Swings
50 Cals Row
50 Push Press 35-45# – Use DBs where needed
50 Ring Rows @ 45 degree body angle

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