Saturday 7.09.19

CrossFit

A. Staggered Start

4 Rounds
250m Row
5 T2B – No Chalk allowed
12m Handstand Walk

Or Handstand Walk Skills

B. 2 Rounds

B1. Every 10 secs perform 1 Clean for 10 reps. Rest 1 mins
B2. Weighted Chin ups 2.2.2 rest 4 mins

C. 5 Rounds

7 Strict HSPU or Incline Ring Push ups
7 Deadlifts 115-225#
7 Devils Press 20-25/15-20kg
7 Knees to Elbows
7 Burpees
7 Dual KB Front Squats 20-24/16-20kg

Metcon

EMOM – 21-42 mins

Min 1 – 3 Burpees + 6-8 Cals Bike
Min 2 – 12 Wall Balls + 10 Sit ups holding the medball
Min 3 – 12 Russian Swings + 20 Flutter kicks
Min 4 – 10 Push ups + 6-8 Cals Row
Min 5 – 12 Plank Knees to Elbows + 12 Jump Squats
Min 6 – 150m Run
Min 7 – 1-3 Wall Climbs + 10 Alternating DB Snatch

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