01-08-2019

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Row

10 x KB Swings 16/12kg

8 x Goblet Squats

6 x KB Push Press (each arm)

Metcon

Metcon (Time)

500m Row

120 x Double Unders

500m Row

100 x Slamballs 15/10kg

500m Row

80 x DB Hang Clean & Jerk 22.5/15kg

500m Row

60 x Box Jump Overs 24/20″

500m Row

40 x Wall Balls 9/6kg

500m Row

20 x Synchro Down Ups
1 working 1 resting apart from Synchro Down Ups.

DB C&J – Change arms every 5 reps.

40 min Time Cap!

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