CrossFit – Thu, Jan 5

warm up – thursday
Tabata assault bike/Row (8rds 20sec on /10aec off)

2 rds
10 kipping swings
10 hollow rocks

Metcon – Thursday (Time)
In pairs for time (30min time cap)
30 Toes-to-bar (scale to sit ups)
30 Thrusters 40/30kg
30 Cals Assault Bike

Pairs that finish before 30mins to use remaining time to accumulate max run metres. Partner 1 run 200m and partner 2 hold a plank. Swap each lap.

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