Tuesday 28/9/21 - Fools Gold
27th September 2021
CROSSFIT
STRENGTH
Every 2 mins for 7 sets:
3 Hang power clean and jerks
* Build to a heavy 3 rep
CONDITIONING
AMRAP in 12 mins of:
6-9-12-15 etc reps of -
Row calories
Wall balls
FITNESS
On a running clock -
At 0
3 rounds of:
Row 500m (or 400m)
20 Rower tucks (or 14)
At 10
3 rounds of:
Bike erg 1k (or 750m)
20 Kneeling Plate halos (or 14)
At 20
3 rounds of:
Run 2 laps
20 Tuck ups (or 14)
At 32
2 sets of:
1 min max Bike erg calories
* Get into groups of 3 and rotate through