CROSSFIT BRACKNELL – CrossFit
Metcon (Weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
Metcon (Time)
3 rounds for time:
4 Rope Climbs or 6 Pull to Stand or 8 Ring Rows
12 GHD Sit-Ups / Wall Ball Sit Ups
16 Pistol Squats
COMPETE
Class
Bike Wall Walk
Metcon (No Measure)
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | 1-3 wall walks