Monday 20.1.20

Endurance

2000m Bike
+
1-2 Rounds
65 DUs
15 Burpees
+
1-2 Rounds
20 Cals Row
15 Burpees
+
1000m Run or Ski
+
1-2 Rounds
65 DUs
15 Burpees
+
1-2 Rounds
20 Cals Row
15 Burpees
+
1000m Run or Ski

CrossFit

A. Back Squats 2 x 10 rest 3 mins
B. Butterfly/kip Pull/C2B ups skill work
or
EMOM – 7-12 mins
3-5 C2B – For advanced add 7 burpees each minute

Metcon

A. Front Squats 3 x 8 @ 21×0 rest 2-3 mins
B. Strict Chin ups 4 x 5 rest 90 secs – use a band where needed
C. 2 Rounds
30m Sled push
20 Ring Rows
30 Swings
+
50 Cal Bike

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