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Crossfit WOD

Tuesday: The Ladder

15th February 2021

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

3 Hang power cleans

* Build to a heavy 3 rep

CONDITIONING

AMRAP ascending ladder in 9 mins:

3-6-9 etc Power cleans
3-6-9 etc Push jerks
* 300m Bike erg after each round.  

FITNESS

In teams of 2 - 

4 rounds for time of:
50 / 35 Calorie row
100 Walking lunges
1000m / 750m Bike erg

* 32 min cap

At 33 mins -
2 sets of:
50 Ab mat sit-ups
35 Ass ups
20 Tuck ups

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