Wednesday 27th of June 2018


CrossFit SPEED – CrossFit

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Movement Prep

5min

10 around the worlds

20 Banded pull a parts

4 wall angels

12 ring rows

Strength & Conditioning

Metcon (AMRAP – Rounds)

12Min Emom (each minute is a max effort aim for consistency)

1 – strict pull ups

2 – Ring dips

3 – Hollow ring hang

4 – L hold

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
* Every break complete

45 D/us

20 Sit ups

Extras

Metcon (No Measure)

3 x 12

Bench Press @ 65-70%

* Between set max effort ring support hold

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