031319 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

rowling

3 rds

132 meters

1. 10 pushups with 2 mountain climbers per meter

2. 6 samson squats with 1 jump squat per meter

3. 10 pass throughs with pvc and 1 good morning for each meter

Weightlifting

Metcon (No Measure)

Emom x 10

3 Power Snatch 65%

2 Squat Snatch

1 OHS

Metcon

Metcon (AMRAP – Reps)

TABATA 4 MIN

FIRST 0:20

Max effort KB swings 53/35

SECOND 0:20

Max effort Double unders

1:00 REST

TABATA 4 MIN

FIRST 0:20

Max effort Goblet squats

SECOND 0:20

Max effort T2B

Score is lowest amount of reps completed

Categories: WOD

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