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Crossfit WOD

Thursday: Silk and Steel..

15th July 2020

CROSSFIT

STRENGTH

Deadlift

5,3,3,2,2,2

* Lift every 2 mins and build to a heavy 2 rep and hold

CONDITIONING

5 rounds for time of:

3 Bar muscle ups
6 HSPU
9 Power cleans

* 12 minute cap

FITNESS

'EMOMATHON'

3 rounds of:

1 min - 15 KB swings
2 mins - 20 Sit-ups + 15 KB swings
3 mins - 25 Push-ups + 20 Sit-ups + 15 KB swings
4 mins - 400m Run or 1k Bike erg

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