Tuesday 17.3.20

Metcon

A. 4 Rounds
5 Burpees
10 SA DB Hang Power Clean and Press
15/12 Cals Row or Bike or Ski @ 80%
Rest 2-3mins

B. 20-18-16-12-10-8-6-4-2
Cals Row or Bike or Ski
Wall Balls or SA DB Thrusters or Air Squats

CrossFit

A. EMOM – 8 mins
Min 1 – 12 Hop the bar Burpees
MIn 2 – 4 Hang Power Cleans + 4 Push Jerks

B. 1 Hang Power Clean + 1 Push Jerk rest 90 secs x 4

C. 2 Rounds
400m Run
15 Deadlifts 75-155#
12 Hang Cleans
9 Thrusters
6 Front Squats
3 Push Jerks

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