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Crossfit WOD

Saturday: Hell Raiser..

6th November 2020

CROSSFIT

CONDITIONING

In teams of 2 - 

Run 800m
then
100 Thrusters 
200 Burpees over the barbell
300 Row calories
then
Run 800m

* Partition reps anyhow

FITNESS

On a running clock - 

Every 6 mins for 3 sets:

18 / 13 Bike Erg cals
13 DB Hang Clean and Jerks
13 Slamballs
18 / 13 Bike Erg cals

At 20 min mark -

Every 6 min x 3 sets:

18 / 13 Ski cals
13 DB Lunges
13 Slamball Squat Cleans
18 / 13 Ski cals

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