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Crossfit WOD

Friday: '2223'

18th June 2020

CROSSFIT

STRENGTH

In 10 mins build to a heavy 3 rep Thruster from the floor

CONDITIONING

'2223'

For time:

75 Thrusters 35 / 25 kg

* Complete in 4 intervals of 2 mins, 2 mins, 2 mins and 3 mins with a buy in on each interval of - 

35 Double unders
7 Bar facing burpees

* Rest 1 minute after each interval

FITNESS

With a partner - 

Partner A completes - 

10 min Bike erg
4 mins @ 75 rpm
3 mins @ 85 rpm
2 mins @ 95 rpm
1 min @ 105+ rpm
then AMRAP in 6 mins of:
12 KB Russian swings
10 KB Goblet squats
8 Burpee bounds

Partner B completes - 

10 min Row
4 mins @ 20 spm
3 mins @ 24 spm
2 mins @ 28 spm
1 min @ 30+ spm
then AMRAP in 6 mins of:
12 Box bridges
10 Alternating step ups
8 Burpee box jumps

* Rest 3 mins in between parts and swap over

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