Wednesday 16.10.19

CrossFit

A. 25 min AMRAP
One person Bike @ 50%

One Person
1-4 MU or 4-8 Pull ups or Jumping Pull ups
30 DUs
15 Wall Balls

Metcon

2 Rounds

3-6-9-12
Box Jumps
Burpees or 2-4-6-8
+
300-500m Run
+
3-6-9-12
HR Push ups
Russian Swings or KB DL
+
300-500m Run
+
3-6-9-12
Medball Cleans
Sit ups with a medball
+
300-500m Run

Or

20-30 min Row

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