31-10-2019

Clyde Coast Crossfit – CrossFit Lite

Warm-up

Warm-up (No Measure)

250m Repulsive Row

2 Rounds:

10 x DB Hanging Clean & Jerk 15/10kg (5L + 5R)

8 x DB Squealing Squats

6 x DB Alt Lurking Lunges

Metcon

Metcon (Time)

2000m Repulsive Row

100 x Wicked Wall Balls 9/6kg

100 x Deadly Deadlifts 60/40kg

100 x Bloody Box Jumps 24/20″

1500m Repulsive Row

75 x Wicked Wall Balls

75 x Deadly Deadlifts 80/55kg

75 x Bloody Box Jumps

1000m Repulsive Row

50 x Wicked Wall Balls

50 x Deadly Deadlifts 100/70kg

50 x Bloody Box Jumps
1 working 1 resting 🙂

40 min time Cap!


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