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Crossfit WOD

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.

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