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Crossfit WOD

Wednesday: Cash Grab..

27th October 2020

CROSSFIT

STRENGTH

Deadlift 5 x 5 reps

* Lift every 3 mins and build to a heavy 5 rep

CONDITIONING

In a team of 4 - 

84-60-36 of:

Burpee box jump overs
Echo bike calories

* Partition reps between the four team members.  P1 may move to the echo bike and begin calories when they have done their allotment of burpee box jump overs in the 84's.

FITNESS

AMRAP in 36 mins:

10 Single Arm Devil Press
15 Tyre Flips
20 Single DB Walk Lunges
25 DB Russian Twists
30 Drag Rope Single Skips

*Every 3 mins alternate between - 
1: 15/12 cal Row
2: 30 Plank Mountain Climbers
3: 200m Run

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