16-01-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 min AMRAP

100m Row/Bike/Ski

5 x Pull Strict Ups/Ring Rows

10 x Squats
Round ON Round OFF format.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WoD

40 – 30 – 20 – 10

Cal Row/Bike/Ski

SA Devils Press 22.5/15kg (Change arms every 5 reps)

Cal Row/Bike/Ski

Wall Balls 9/6kg

Cal Row/Bike/Ski

DB Russian Twists
1 working 1 resting 🙂

35 min Time Cap!

Leave a Reply

Your email address will not be published. Required fields are marked *