Friday: Ladder Climb..

CROSSFIT

STRENGTH

Front squat 5,3,3,2,2,1,1,1

* Lift every 2 mins and build to a 1 rep max

CONDITIONING

AMRAP ascending ladder in 7 mins of:

3 Box jump overs
3 T2B
3 HSPU

* In the next round complete 6 reps of each movement, then 9, 12 etc. for 7 mins.

FITNESS

In pairs and working 1:1 - 

25 min Clock
1. 1 set of Run 200m each
2. 2 sets of 10 / 7 cal ski each
3. 3 sets of 15 sit-ups each
4. 4 sets of 10 / 7 Echo cals each
5. 5 sets of 15 Squats each
* If you complete all tasks go back to the run and begin again.

At 28 min mark -
3 rounds of:
10 Synchro Bear Crawl Shuttles (5m)
10 Partner Over and Unders each
20 Synchro V-Ups
*12min cap