Friday 31.1.20

CrossFit

In teams of 3

Accumulate 15km Bike
+
3 Rounds
50 Thrusters 45-95#
50 Burpees to a 6 inch target
50 SA DB Step ups 15-25kg
60m Sled Push

Metcon

In Teams of 3

Accumulate 7km Run
+
3 Rounds
50 Cals Row
50 Wall balls
50 Burpee Step ups
50 HLR

or Fly Solo for day

3-6 Rounds
400m Run
16 Air Squats
12 Reverse Crunches
9 Burpees
6 Dual DB Push Press

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