CrossFit SPEED – CrossFit
In a team of 4, complete;
20 Tyre Flips, 1-for-1
20 Air Squats
In a Pair, complete;
50 Front Squats 50/35KG
Partner not squatting, must hold front rack
50 Box Jump Overs 24/20″
Partner not jumping must hold a bridge
Partner not doing pull-ups must hold chin over bar
50 Handstand Push-ups
Partner not doing handstand pushups must hold front squat bar overhead.
Strength & Conditioning
In 7 Minutes, Find a 3rm Strict Pull-Up – Any Grip
If using a band, progress down in band thickness to find a 3rm.
If not using a band, progress up in weight untill a 3rm is found.
Metcon (AMRAP – Rounds)
In 7 minutes, complete as many 20m lengths as possible of
Body Weight Farmers Carry.
Farmer’s Handles are under the stairs, if you’re lucky enough to weigh 64kg’s you can use 2 x 32kg kettle bell’s.