Tuesday 28.1.20

CrossFit

A. Handstand Hold – Accumulate 30-60 secs
B. 1 Power Clean + 3 Split Jerks rest 1-2 mins x 3-5
C. 1 Power Clean + 4 Push Press 30×0 rest 2 mins x 3
D. 15 Power Cleans
15 Push Jerks
25 Jump Squats
12 power Clean
12 Push Jerks
25 Jump Squts
9 Power Clean
9 Push jerks
25 Jump Squats

Metcon

A. 3 Rounds
16 SA DB Step ups
10-25 secs Isometric Chin up hold – Chin Over bar
Rest 2-3 mins
B. L Sit – Elbows on boxes 3 x 15-30 secs rest 2-3 mins
C. Accumulate 120/150 Wall Balls or Air Squats
E3OM
20=25/12-17 Cals Bike
In Remain time complete Wall Balls

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