28-11-2019

Clyde Coast Crossfit – CrossFit Lite

Warm-up

Warm-up (No Measure)

3 Rounds

150m Row

7 x KB Swings 16/12kg

7 x Goblet Squats

Metcon

Metcon (Time)

5 rounds

12 x Power Snatch 50/35kg

24 x Wall Balls 9/6kg
10 min Time Cap!

1 working 1 resting.

Metcon (Time)

2000m Row/150 Cal Bike
8 min Time Cap!

1 working 1 resting.

Metcon (Time)

50 – 40 – 30 – 20 – 10

– Box Jump Overs 24/20″

– Slamballs 15/10kg

*30 x Abmat Sit Ups or 15 x TTB after each round.
18 min Time Cap!

1 working 1 resting.

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