Tuesday 15.10.19

CrossFit

A. 2 Rounds
2-5 Rope Climbs – 90 sec cap
20 Dual DB Front Rack Step Ups 10-20kg
15-30m Handstand Walk
Rest 3 mins

B. 10-9-8-7-6-5-4-3-2-1
T2B
Strict Burpees – Keep quads off the ground

Metcon

A. 3 Rounds
Sumo Deadlifts x 10 20×0
Half Kneeling SA DB press x 8 20×0
Rest 2 mins

B. AMRAP x 20 mins
60 Cals Row
50 Light Goblet Squats
40 Hanging Leg Raises
30 SA DB HPC and Press
20 Strict Burpees

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