Saturday 12.10.19

CrossFit

A. Back Squats 5 x 2 rest 2:30 mins
B. Ring Dips 3 x 5 rest 2:30
C. 27-21-15-9
Thrusters 55-75#
Row or Ski or Bike Cals

Metcon

40 min AMRAP

1-1.5km Bike
200m Farmers Carry
35 Air Squats
35 secs Deadhang or Isometric Chin up hold
5 Wall Climbs
500-750m Row
35 Russian Swings
35 Reverse Crunches
5 Burpee C2B or Pull ups
500-750m run

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