Saturday, 10/12/16

Saturday, 10/12/16

6:00, 8:00am CrossFit
Partner WOD

400m Run
15 Clean and Jerks (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
– 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.
7:00 am Barbell Free CrossFit
– As above, sub 15 Calories each on the Rower for C&J and 15 Burpees each for Front Rack Lunges
7:00am Weightlifting



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