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Crossfit WOD

Wednesday: Leg Pump..

7th July 2020

CROSSFIT

STRENGTH

Front squat 5 x 10 reps

* Lift every 2 mins

CONDITIONING

AMRAP in 12 mins:

30 Zeus rope double unders
15 DB OH lunges (right arm)
30 Regular double unders
15 DB OH lunges (left arm)

FITNESS

With a partner and working in sync - 

AMRAP in 17 mins:

Run 200m
17 KB Deadlifts
15 Box jumps or Step ups
13 Burpees
11 Knee tucks
9 Plank walk ups

At the 20 mins -

AMRAP in 7 mins:

Max Assault bike calories

* In teams of 3 and rotate every 20 seconds.

At the 30 mins - 

Tabata of:

20 seconds of Bicycles
10 seconds of Hollow rocks

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