Thursday 12.3.20

Endurance

In Teams of 4 accumulate
18km Bike
8km Run
8km Ski

Metcon

A. Bench Press 5 x 5 rest 2 mins

B. 2-3-4-5-5-4-3-2
Strict Pull ups or assisted Strict Pull ups
Tricep Push ups 30×0
15 secs Hollow Hold each round

C 22*16*10
SA KB Hang Power Clean and Press
* = 50 Crunches

CrossFit

A. Bench Press 4 x 3-4 rest 3 mins

B. 15-12-9 or 15-10-5

Strict HSPU or Choose a suitable rep range
Ring Push ups
Push ups

C. 21*15*9
KB Snatch
* 50 Sit ups

Share This

Related Posts

Menu