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Crossfit WOD

Friday 19/3/21 - Work Site..

18th March 2021

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

2 Power snatch + 1 Overhead squat

* Build to a challenging weight for the complex

CONDITIONING

AMRAP in 15 mins of:

21 / 18 Bike erg calories
200m Farmers carry
21 / 18 Row calories

FITNESS

With a partner -

Run 200m
20 DB Devil press
Run 400m
40 DB Push press
Run 600m
60 DB Front squats
80 / 60 Assault bike calories
60 DB Front squats
Run 600m
40 DB Push press
Run 400m
20 Devil press
Run 200m
* 35 min cap
Run together and share DB reps.

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