Friday: Hot and Heavy..
8th October 2020
CROSSFIT
STRENGTH
Front squat 5 x 3 reps
* Lift every 2 mins and build to a heavy 3 rep
CONDITIONING
5 rounds for time of:
Run 200m
9 Thrusters
30 Double unders
* 15 min cap
FITNESS
Every 2 mins for 15 rounds:
1. Ski 325m / 275m
2. Row 375m / 300m
3. Bike 800m / 675m
At 33 mins -
Every 3 mins x 3 sets:
10 Empty bar bicep curls
10 Row pikes or tucks
20 Single leg v-ups