Friday: Roped In...
17th December 2020
CROSSFIT
STRENGTH
Every 2 mins x 10 sets:
2 Squat cleans
* Build to a heavy 2 rep touch and go
CONDITIONING
AMRAP in 5 mins of:
4 Squat cleans
3 Push jerks
2 Rope climbs
FITNESS
In pairs and alternating movements -
Every 3 min x 10 sets
18 / 14 cal Echo Bike
20 / 15 cal Row
15 Burpees
At 30 min mark -
5 min AMRAP (1:1 w partner)
10 Plate Curls
10 Plate Tricep Extensions