Clyde Coast Crossfit – CrossFit


Warm-up (No Measure)

5 Rounds

3 x Down Ups

6 x Squats

Straight into:

10 x Arm rotations (Fwd/Back)

10 x Arm Swings

10 x Pass Throughs

10 x Good Mornings


Metcon (AMRAP – Rounds and Reps)

4 x 5 min AMRAP

10 x SA DB Push Press ??kg

10 x Plate Sit Ups ??kg

10 x SA DB Power Cleans ??kg

10 x Burpee Plate Jumps

Rest 90s between rounds.
?? – Choose your own weight.

Start your next round from where you left off.

Score is total rounds and reps!

Metcon (No Measure)

100 x Banded Tricep Pull downs

100 x Banded Bicep Curls

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