Saturday, 24/06/17

23 Jun Saturday, 24/06/17

7am Weightlifting
6, 7, 8am CrossFit
Solo or Partner WOD
“Luke”
For time:
400m Run
15 Clean and Jerk (70/50kg)
400m Run
30 Toes-to-Bar
400m Run
45 Wall Ball (9/6kg)
400m Run
45 KB Swings (24/16kg)
400m Run
30 Ring Dips
400m Run
15 Front Rack Lunges (70/50kg)
400m Run
Solo
– Click here to compare to 17/02/15
Partner option:
– Both partners complete the first and last run together.
– 200m each for the other runs.
– For the reps work 50/50 as near as you can.
– Then AMRAP in 5 minutes of 1:1 C&J.
– Click here to compare to 10/12/16
Barbell Free CrossFit
– As above, sub 15 Calories each on the Rower for C&J and 15 Burpees each for Front Rack Lunges