Friday 29.6.18

CrossFit

Front Squat Clusters

4 sets of 2.2.2

Rest 15 seconds between clusters Rest 2 minutes between sets

For time

21 15 9

Calorie row

Wall balls @ 9/6kg

Directly into

18 12 6

Pull ups

*200m run between sets

Directly into

12 9 6

Calorie row

Burpees over the rower

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Olympic Lifting

Build to a tough set of 5 Sots press / press from receive in 12 minutes

Build to a heavy set of the complex in 12 minutes:

3 snatch high pull + 1 muscle snatch

Build to a heavy set of the complex in 12 minutes:

1 power snatch + 1 snatch

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