22-10-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP

7 Cals

7 x Wall Balls 9/6kg
Round ON – Round OFF with Partner.

Metcon

Metcon (Time)

24 Rounds for time:

10/7 Cal Row/Bike

7 x Burpees over bar

1 x Bear Complex 60/42.5kg
Movement ON – Movement OFF

P1 – Row

P2 – Burpees

P1 – Complex

P2 – Row

P1 – Burpees

P2 – Complex and so on……

Bear Complex – 1 Power Clean – 1 Front Squat – 1 Push Press – 1 Back Squat – 1 Push Press.

40min Time Cap.

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