6:00, 8:00am CrossFit
Partner WOD
“Luke”
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
Jim King
Posted at 08:40h, 10 DecemberJim King
Posted at 09:28h, 10 December