Clyde Coast Crossfit – CrossFit Lite


Warm-up (No Measure)

3 Rounds of:

100m Row

10 x KB Swings 16/12kg

10 x Wall Balls 6/3kg


Metcon (8 Rounds for time)

Every 4 mins. x 4 Rounds

500m Row

25 x KB Swings 24/16kg

Rest 4 mins

Every 4 mins. x 4 Rounds

400m Run

25 x Wall Balls 9/6kg
You should be getting plenty of rest each round so the stimulus for this WoD is to go hard!!

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