CrossFit – Thu, Dec 19
Warm up – Thursday (AMRAP – Reps)
3rds for quality
6 Shuttle runs
3/3 box step ups
6 empty bar deadlifts
6 empty bar hang muscle cleans
6 empty bar strict press
Time cap:8mins
Metcon – Thursday (AMRAP – Reps)
30min EMOM
Min 1: 200m run
Min 2: 12 Burpee Box Jump overs (24/20)
Min 3 & 4: 1 Round of DT
Min 5: Rest
Intent is to stay consistent and be able to hold the same pace throughout. If you don’t feel comfortable at the start to do this then scale from start.
1 Round of DT
12 Deadlifts
9 hang power cleans
6 shoulder to overhead
(70/48kg)