27-06-2020

Clyde Coast Crossfit – Partner CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

30 x Skips

8 x Lunges

8 x Press Ups

8 x Sit Ups

Metcon

Metcon (No Measure)

0 – 15 min

42 – 30 – 18

Weighted Squats

Burpees over something

HSPUs or HRPUs

15 – 23 min

1 mile run or 500 Jumping Jacks

23 – 36 min

4 Rounds of:

40 x Thrusters

30 x Toes to something

20 x Alt SA Snatch
1 working 1 resting.

Split reps & distance anyway between you.

Use a suitable weighted item for the Squats, Thrusters and Snatch.

Each WoD is time capped so move fast and earn some rest!

Metcon (Time)

Individual WoD

For Time:

21 – 15 – 9

Weighted Squats

Burpees over something

HSPUs or HRPUs

Rest 5 mins

1 mile run or 500 Jumping Jacks

Rest 5 mins

4 Rounds of:

20 x Thrusters

15 x Toes to something

10 x Alt SA Snatch
Use a suitable weighted item for the Squats, Thrusters and Snatch.

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