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Crossfit Townsville Blog

Thursday: Wham Bam..

November 29th, 2017

STRENGTH

EMOM for 12 mins of:

Min 1 - Rope climbs x 1-2 reps
Min 2 - Pistol squats x 6-10 reps
Min 3 - Strict HSPU x 3-10 reps

CONDITIONING

3 rounds for time of:

20 DB Front rack walking lunges 22.5 / 15 kg
15 Wall balls 20 / 14 lbs
10 Ring dips

EXTRAS

At 14 mins - 

Accumulate 30 Ring lean outs


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