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 / Jumping 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