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Crossfit WOD

Friday: A Dozen of Fun..

15th October 2020

CROSSFIT

STRENGTH

Every 2 mins x 7 sets:

Snatch x 2 reps

CONDITIONING

AMRAP in 12 mins of:

15 Wall balls
12 Single arm DB OH alternating lunges
9 Pull-ups

FITNESS

With a partner and in sync on all movements - 

10 Burpees
20 Plate get ups
10 Burpees
30 Push press (1 DB each)
10 Burpees
40 Bear crawls (3m at 2 for 1)
10 Burpees
50 DB Walking lunges (1 DB each)
* If not complete here by 20 min mark move to the rower.
100 / 75 Row calories (share these)

50 DB Walking lunges (1 DB each)
10 Burpees
40 Bear crawls (3m at 2 for 1)
10 Burpees
30 Push press (1 DB each)
10 Burpees
20 Plate get ups
10 Burpees
* Time cap 45 mins

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