CrossFit – Fri, Dec 15
warm up – Friday
5min practice single cross overs
Then
Build weight in push press
Push Press (4 sets of 6 reps increasing in weight to a heavy 6.
Then 1 set at 80% final weight for max reps.)
Then 1 set at 80% final weight for max reps.)
Metcon -Friday (Time)
12 Wall Walks
12 Power Cleans (60/40kg)
10 Wall Walks
10 Power Cleans (70/50kg)
8 Wall Walks
8 Power Cleans (80/60kg)
6 Wall Walks
6 Power Cleans (90/65kg)
4 Wall Walks
4 Power Cleans (100/70kg)
2 Wall Walks
2 Power Cleans (110/75kg)
Time Cap:15mins