26-11-2019

Clyde Coast Crossfit – CrossFit Lite

Warm-up

Warm-up (No Measure)

1 min Skipping

10 x Squats

10 x Ring Rows

10 x Press Ups

10 x Sit Ups

10 x Back Ext

10 x Pass Throughs

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Cal Row

10 x KB Swings 24/16kg

10 Cal Row

10 x Pull Ups
Rest 3 mins……

Metcon (Time)

5 Rounds:

50 x Double Unders

10 x Hang Power Cleans 60/40kg

50 x Double Unders

10 x HSPUs/HRPUs
15 min Time Cap!

Rest 3 mins…..

Hang Clean (1 x 1)

8 mins to find your heaviest weight!

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