Saturday 19.10.19

CrossFit

A. Back Squats 3 x 2.2 rest 30 secs rest 4 mins
B. Weighted Ring Pull ups 4 x 2 rest 2 mins
C. 2km Row
30 Strict HSPU
30 Power Cleans 135/95#
15 Strict HSPU
15 Power Cleans

Metcon

Choose 2 or 3

A. 2000/1700m Bike
+
21-15-9
Russian Swings
Goblet Squats

Rest 4 mins

B. 1-1.5km Run
21-15-9
Athletic Burpees
Wall Balls

Rest 4 mins

C. 1-1.5km Run
21-15-9
Push Press 35#
Box Jumps or step ups

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