Saturday 8.2.20

CrossFit

A. Hang Power Snatch x 1 + Hang Power Snatch x 1 rest 3 mins x 3
B. Snatch Grip Bent Over Rows 3 x 3 rest 2 mins
C. 4 Rounds
5 Back Squats
10 Strict HSPU – Deficit if possible
Rest 2:30
D. Tabata Sit ups – 8 Rounds

Metcon

A. 300m Run
15 Swings
7 Pull ups/ Ring Rows
200m run
12 Swings
5 Pull ups/ Ring Rows
100m Run
9 Swings
3 Pull ups/ Ring Rows

Rest 2-4 Mins

B. 300m Row
15 Push ups
7 Devils Press
200m Row
12 Push ups
5 Devils Press
100m Row
9 Push ups
3 Devils Press

Rest 2-4 Mins

C. 600m Bike
15 Box Jumps Step Down
7 Wall Climbs
200m run
12 Box Jump Step Down
5 Wall Climbs
100m Run
9 Box Jump Step Down
3 Wall Climbs

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