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Crossfit WOD

Friday: The 100..

3rd September 2020

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets build to a heavy of the complex:

1 Squat clean + 1 Hang squat clean + 1 Push jerk

CONDITIONING

AMRAP in 17 mins:

100 OH Squats 35 / 25 kg
100 KB swings 24 / 16 kg
100 Pull-ups
100 Bar facing burpees

FITNESS

In partners -

For time (40 min cap):

100 /  75 calorie Echo Bike
100 / 75 calorie Row
100 / 75 calorie Assault Bike
100 / 75 calorie Ski erg

At 0 min mark - 

EMOM 3:
Plank 30 seconds + max Mountain climbers

At 10 min mark - 
400m Plate carry

At 20min mark

EMOM 3:
30sec Hollow Hold + max Bicycles in remainder

At 30min mark - 
400m Plate carry

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