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Crossfit WOD

Friday : '16.4'

18th February 2021

CROSSFIT

STRENGTH

Bench press
4 sets of 7 reps
* Lift every 3 mins and build to a heavy 7 rep

CONDITIONING

'16.4'
AMRAP in 13 mins:
55 Deadlifts 102.5 / 70 kg
55 Wall balls
55 Calorie row
55 HSPU
or
55 Deadlifts 60 / 40 kg
55 Wall balls
55 Calorie row
55 Hand release push-ups

FITNESS


With a partner -
AMRAP ascending ladder in 21 mins of:
3 Russian KB swings
3 DB curl and press
3 Ski erg calories
* Alternate movements with partner and add 3 reps each round.

At 23 mins -
In teams of 4
AMRAP in 7 mins:
Assault bike calories

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