Clyde Coast Crossfit – CrossFit Lite


Warm-up (No Measure)

2 Rounds:

10 Cal Row/Bike/Ski

8 x KB Swings 16/12kg

6 x Goblet Squats


Metcon (Time)

50 Cal Row

50 x DB Clean & Jerk 22.5/15kg (Change arms every 5 reps)

50 x OH Plate Lunges 20/15kg

50 x Plate Russian Twists 20/15kg

50 x HSPUs or HRPUs

50 x Russian Plate Twists

50 x OH Plate Lunges

50 x DB Clean & Jerk

50 Cal Row

Straight in to 25 of everything!
1 Working 1 Resting!

At the end of the 1st round do your 50 Cals + 25 Cals for the start of the 2nd, 75 Cals in total.

If using the Bike or Ski Erg then 1st round 35 Cals, 2nd round 20 Cals.

40 min Time Cap!

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