20-08-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

21 x Double Unders

15 x Hill Climbers

9 x Elevated Press Ups

Warm-up (No Measure)

2 Rounds of:

21 x Double Unders

15 x Hill Climbers

9 x Elevated Press Ups

Metcon

Metcon (Time)

Buy in – 50 x Jumping Jacks

40 – 30 – 20 – 10

Press Ups

Drop Squats

Buy out – 50 x Jumping Jacks

10 min Time Cap!

Metcon (Time)

Extra Work 🙂

30s ON – 30s OFF

21 – 15 – 9

SA Dumbell Thrusters L

SA Bent Over Row L

SA Dumbell Thrusters R

SA Bent Over Row R

*50 x Double Unders after each set.
Work for 30s then rest for 30s, working your way through the 21-15-9 with 50 Dubs/100 singles after each set.

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