30 June ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

2 rounds

Down – duck walk

Back – bear crawl with odd object drag

10 shoulder taps in plank position

3 wall walks

Metcon

Metcon (Time)

400m run

20 Power clean and jerk 185/135. Teens 135/95

400m run

40 synchro bar facing burpees

400m run

60 T2B

400m run

80 wall balls 20/14

400m run

100 KB swings 53/35 Teens 35/25
Runs are completed together. Split reps any way desired with exception of synchro burpees.

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