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Crossfit WOD

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

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