15-10-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP

6 x Wall Balls 6/3kg

3 x Down Ups
Round ON Round OFF with your partner!

Metcon

Metcon (Time)

Buy in – 1500m Row (250m intervals) or 1200m Ski (200m intervals)

42 -30 – 18 – 6 – 18 – 30 – 42

– OH Plate Lunges 20/15kg

– Russian Plate Twists

– Wall Balls 9/6kg

– Box Jump Overs 24/20″

Buy out – 1500m Row (250m intervals) or 1200m Ski (200m intervals)
1 working 1 resting format.

40 min Time Cap!

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