Saturday 11.1.20

CrossFit

A. 1 Snatch High Pull + 1 Snatch rest 2-3 mins x 3-4
B. Overhead Squats 3 x 1 rest 3 mins
C. Back Squat 1 x 15
D. EMOM – until you can’t make it inside the cap – 20 min cap
3-5 Pull ups
7-10 Push ups
12-15 Air Squats

Metcon

1-1.5km Run
+
3 Rounds
20 Wall Balls
5 Burpee Pull ups
+
1-1.5km Row or Ski
+
3 Rounds
20 Walking Lunges
2-5 Wall Climbs
+
2-3km Bike
+
3 Rounds
20 Step ups
5 Man Makers

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