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Crossfit WOD

Thursday: Practice..

11th November 2020

CROSSFIT

STRENGTH

Deadlift 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

EMOM for 16 mins of:

Min 1 - 30 seconds Strict HSPU 
Min 2 - 30 seconds T2B 
Min 3 - 30 seconds Empty bar Good mornings
Min 4 - 30 seconds Echo / Assault bike
* Score lowest reps for each

FITNESS

In teams of 3 - 

AMRAP 30 min
P1: Works through -
24 DB Push Press
20 DB Front Squats
16 DB Hang Cleans
12 DB Deadlifts
8 DB Renergade Rows
4 DB Devil Press

P2: Alt between.
Run 200m
Row 200m
Ski 200m

P3: Rest

At 32 min mark
Tabata Hollow Hold
Rest in a ball tuck holding legs

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