CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP30:
In 2’s or 3’s:
80 Wall Balls
70 Double Unders / Single Unders
60 DB Snatch
50 Handstand Push Up / DB Push Press
400m Run
30 DB Front Squat
200m Sandbag Carry (60/40kg)
10 Muscle Ups / Ring Dips+Ring Rows
Split Reps Evenly
OPEN GYM
Pull-ups (Every 2:00 for 5 Rounds:
10-20 reps
– week 3 of our 4 week cycle
– working on increasing capacity or learning a new movement)
Arm Curls (4 Rounds of Max Reps DB Alternate Arm Curls
-use a weight that allows for 10-30 total reps first round
2:00 rest between sets)
Metcon (No Measure)
3 x Max Chin Up Hold (at top)
-bicep focus
-1:00 Rest Between Efforts