CrossFit SPEED – CrossFit
4 strict pull ups
30sec goblet squat hold
Strength & Conditioning
No touch deadlifts ( the barbell is not allowed to touch the ground during the set).
* Between each set complete 6 extremely explosive squat jumps
6 Rounds for time
30 Wall balls 9/6
10 Squat cleans 70/45
* while 1 athlete works the other must complete 20/15 calories then you can switch and continue on from where athlete 1 finished.
5 x 10 Bench press @ 65%
* between each set barbell 21s (7 B-half 7 T-half 7-full)