Saturday 23.11.19

CrossFit

A. E3OM x 15 mins
Snatch – Increase weight as you go
B. Snatch High Pull 3 x 3 rest 3 mins
C. Front Squats 3 x 5 rest 3 mins
D. 5 Rounds
25 Cals – Bike or Ski or Row
12 Power Snatch 57/55#
9 Pull ups
6 Burpees

Metcon

AMRAP x 25-45 mins
500m Run @ 50%
+
50 Cals Ski
+
500m Run @ 50%
+
50 Thrusters 35-55#
+
500m Run @ 50%
+
50 HR Push ups
+
500m Run @ 50%
+
50 Russian Swings
+
500m Run @ 50%
+
50 Sit ups

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