Sunday 08/07/2018


CrossFit SPEED – Sunday Social Session

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Warm-up

3 rounds

200m true form

20m leg openers

20 banded knee lifts

4 lengths of 20m shuttle

Strength & Conditioning

Beep test 20m (AMRAP – Rounds and Reps)

miss 2 beeps in a row and you are eliminated.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

40 d/us

7 thrusters 42.5/30

14 TTB

21 Box jump overs 24,20″

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