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Crossfit WOD

Saturday: Partner Big Chief..

16th October 2020

CROSSFIT

5 rounds each of:
12 Power cleans 40-62.5 / 20-45kg
24 Push-ups
36 Air squats
Run 400m
* Alternate full rounds and Partner 2 begins when Partner 1 finishes air squats and likewise unless P2 is already on the run then P1 begins immediately.
Time cap 30 mins

FITNESS

On a running clock - 

10 min Bike erg
- 4 mins @ 75rpm
- 3 mins @ 80rpm
- 2 mins @ 85rpm
- 1 min @ send it!

3 mins rest

10 min Ski erg
- 2 mins @ 30spm
- 2 mins x max Single leg v-ups
- 2 mins @ 36spm
- 2 mins x max Bicycles
- 2 mins @ 44spm

3 mins rest

10 min Row
- 1 min @ 20 spm
- 1 min @ 30 spm
x 5 sets

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