Wednesday 18.12.19

Metcon

1-2km Run or Bike x 2
+
21-15-9
Wall Balls 8-14#
Athletic Burpees
+
1-2km Run or Bike x 2
+
21-15-9
Swings
Push ups
+
1-2km Run or Bike x 2
+
21-15-9
Sit ups
Box Jumps step down

CrossFit

AMRAP x 4 mins
8 Push ups
6 Power Snatch
4 Burpees

Rest 2 mins

AMRAP x 4 mins
8 Air Squats
6 Hang Power Clean and Press 95/65#
4 Burpees

Rest 2 mins

AMRAP x 4 mins
8 Reverse Lunges
6 Thrusters
4 Burpees

Rest 2 mins

AMRAP x 4 mins
8 Crunches
6 Power Cleans
4 Burpees

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