Tuesday: Straight Flush..
6th July 2020
CROSSFIT
STRENGTH
Every 90 seconds for 7 sets:
3 Hang power cleans
* Build to a heavy 3 rep
CONDITIONING
'Straight Flush'
7 rounds for time of:
6 Hang power cleans
5 Lateral burpees over the bar
4 Pull-ups
3 Strict HSPU
* 14 min cap
FITNESS
4 rounds of:
45 seconds Sled drag - 15 seconds rest
45 seconds Echo bike - 15 seconds rest
45 seconds Zeus rope single skips - 15 seconds rest
45 seconds 5m Bear crawl returns - 15 seconds rest
45 seconds 3 point plate sit-up - 15 seconds rest
45 seconds Wall sit - 15 seconds rest
* At the completion of each round, in teams of 3 alternate long green shuttle runs for 4 sets each.
A new round begins every 9 mins.