Thursday 16.1.20

Endurance

EMOM – 30 mins
Min 1 10-16 Burpees
Min 2 10-16 Cals Row
Min 3 10 Reverse Lunges + 30 Dus or 50 skips

Metcon

A. 3 Rounds
8 Front Squats
8 DB Renegade Rows
8 Dual DB Hang Power Snatch
30m Sled Push
Rest 3 mins

B. 3 Rounds
7 Strict Pull ups or Assisted Pull ups
7 Bar Dips or Bench Drips
20 Sit ups with rotation
Rest 2 mins

C. Bicep Curls 3 x 10

CrossFit

4 Rounds
5 Burpee Box jumps
10 Air Squats
25 Dus
400m Run
+
4 Rounds
5 Burpee Pull ups
10 Reverse Lunges
25 Dus
800m Bike

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