07-05-2021

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run/Row

20 x Russian twists

2 Rounds of:

10 x BB Power Cleans

10 x BB Strict Press

10 x BB Back Squats

BB = Barbell 20/15kg

Focus on Technique!

Metcon

Metcon (Time)

10min Time Cap

3 rounds of:

400m Run

25 x Back Squats
Bar weight = 35/25kg

Rest 2 mins…..

Metcon (Time)

10min Time Cap

3 rounds of:

400m Row

25 x Push Press
Bar weight = 35/25kg

Rest 2 mins…..

Metcon (Time)

10min Time Cap

3 rounds of:

25/18 Cal Bike

25 x Power Cleans
Bar weight = 35/25kg

Rest 2 mins…..

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