07-09-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

500m Row/350m Ski

10 x Jumping Squats

1 min Sumo Hold

5 x Walkouts & Press Up

10 x Arm Swings

10 x Pass Throughs

10 x Good Mornings

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP

30/20 Cal Row or 21/14 Cal Ski

Max Thrusters 20/15kg

4 Min AMRAP

25 x Burpees

Max Wall Balls 9/6kg

4 Min AMRAP

100 x Double Unders

Max Press Ups

4 Min AMRAP

25 x Thrusters 20/15kg

Max Cals on Row/Ski

4 Min AMRAP

25 x Wall Balls

Max Burpees

4 Min AMRAP

50 x Press Ups

Max Double Unders
2 mins rest between AMRAPs

Go as fast as you can and get as much work done as possible!!

Score is measured on Max movements only.

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