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Crossfit WOD

Thursday: EMOMOLONG...

7th October 2020

A quick reminder that due to the running of the CrossFit Level 2 seminar this weekend there will be no 8.30am CrossFit class.  The rest of our classes, including the 6am Fitness class, will continue as normal.  Thanks : )

CROSSFIT

CONDITIONING

EMOM for 30 mins of:

Min 1 - Row 160 / 130m
Min 2 - 3 Power cleans
Min 3 - Ski 160 / 130m
Min 4 - 5 Big Box jumps
Min 5 - Bike erg 320 / 260m
Min 6 - Max unbroken strict HSPU 

FITNESS

In groups of 3 - 

AMRAP in 15 mins of:
Assault bike 30 seconds hard
Run 200m
* Next person starts when person in front finishes Assault bike

rest 5 mins

Complete as a team of 3 sharing reps anyhow -
50 x 4m Bear crawls (up and back = 1)
100 Push-ups
150 Squats
Reps may be partitioned to 5-10-15.
* 15 min cap

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