Monday 26th September, 2016

CROSSFIT- 5am, 6am, 9am, 12pm, 4.30pm, 5.30pm

STRENGTH

3 Rounds of

10 Back Squat + 7 Front Squat + 6m OH Lunge 75kg/50kg

* bar starts on the floor

CONDITIONING

2 rounds of –

25 Cal Row
15 Power Cleans 52kg/37kg
25 Cal Row
15 Strict HSPU
25 Cal Row
15 OHS 52kg/35kg
_____________________________

V45- 4.45am, 5.30am, 6.15am, 4.30pm, 5.15pm, 6pm

In 21 mins complete –

400m Wall Ball Carry 10kg/6kg

Then into –

4 Rounds of –

10 Knees to Chest
10 DB Ground to Overhead 15kg/10kg
10 Burpees

Finish with –

400m Wall Ball Carry 10kg/6kg

*any remaining time complete AMReps of Plate Burpees.

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