Monday 10.2.20

CrossFit

A. 14 Back Squats
10-25 C2B Pull ups
Rest 3 mins
12 Back Squats
10-25 C2B Pull ups
10 Back Squats
10-25 C2B Pull ups

B. In Pairs – Share reps
200 Cals Bike

Or Complete Back Squats with Pull ups skills

Metcon

A. EMOM – 18 mins

Min 1 – 20 SA DB OH or Front Rack Lunges
Min 2 – 20 Alternating SA DB Power Snatch
Min 3 – 3-7 Strict Pull ups + 15 Push ups
Min 4- 20 Reverse Crunches
Min 5 – 10 Bicep Curls + 12 Bent Over Barbell Rows
Min 6 – Rest 1 min

B. 3-4 Rounds
5 Man Makers
10 Doul DB Thrusters
15 Cals Ski – AFAP
Rest 2 mins between rounds

Endurance

1km Run
250m Row
750m run
500m Row
30 Burpees
500m Run
750m Row
250m Run
1km Row

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