Monday 16.09.19

CrossFit

A. Snatch x 1 OHS x 3 rest 3 mins x 2

B. Cleans
12 @ 75-185#
Rest 3 mins
9 @ 85-225#
Rest 3 mins
6 @ 95-265#
Rest 3 mins
3 @ 105-295#

C. 2 Rounds
12 Weighted Dips – Not UB
8 Barbell bent over row
30 secs Hanging Scissor kicks

MetCon

A. 30-20
DB Step ups
Half Kneeling SA KB Press
Hanging Scissor Kicks or Scissor Kicks

B. 3 Rounds
1 min ME Burpee Box Jump Overs
35 Wall Balls
35/25 Cals Bike
Rest 3 mins between rounds

C. 2 Rounds
20 Sit ups with a plate
20 Russian Twists
20 Lying Hip Raises

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