19-03-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 x Double Unders

6 x Squats

6 x Press Ups

6 x KB Swings 16/12kg

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WoD

10 min AMRAP

5 x Down Ups

5 x Clean & Jerk 50/35kg

5 x Pull Ups

Rest 3 mins…..

10 min

5 x Down Ups

5 x Thrusters 50/35kg

5 x Pull Ups

Rest 3 mins…..

10 min

5 x Down Ups

5 x Push Jerk/Press 50/35kg

5 x Pull Ups
Round ON Round OFF format.

For Rx+

Wod 1 – 5 x Pull Ups

Wod 2 – 4 x CTB

Wod 3 – 2 x Bar MUs

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