Tuesday 22.10.19

CrossFit

A. 3 Rounds
20m Dual KB Front Rack Walking Lunges – Moderate loads, should not need to stop
3-6 Rope Climbs
Rest 3 mins

B. 30-50m Handstand walk buy in –
+
10 Rounds
3-5 C2B or Pull ups
7 HR Push ups
100m Run

Metcon

A. Deadlifts 4 x 6 21×0 rest 3 mins

B. 3 Rounds
10 Strict Ring Dips – use band to scale
14 Dual DB Front Rack Step ups
Rest 2-3 mins

C. In Pairs Complete – Share all reps
200 Thrusters 35-45#
2000/1700m Row

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