05-09-2020

Clyde Coast Crossfit – Partner CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

20s ON – 10s OFF

– Squats

– Sit Ups

– Jumping Jacks

– Pass Throughs

Metcon

Metcon (Time)

42 – 30 – 18

Back Squats 40/25kg

Burpees over Bar

Push Press 40/25kg

Pick one:

1 mile Run (8 x 200m intervals)

100 Cal Ski/Bike

2000m Row

4 Rounds of:

40 x Wall Balls 9/6kg

30 x Toes to something

20 x SDHP 40/25kg
BACK TO THE BAR!!! 🙂

1 Working 1 Resting format.

Bar weight can be scaled to suit.

Toes to…….Bar/KB/Upright or Reverse Sit Ups.

40 min Time Cap!

Metcon (No Measure)

“FGB”

1 min – Skips

1 min – KB Swings

1 min – Box Jumps/Step Ups

1 min – Sit-Ups

1 min – Burpees

1 min – REST

2/3 Rounds

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