CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
LADDER NANCY
For time:
5 overhead squats (55/80 kg)
400-meter run
10 overhead squats (45/70 kg)
400-meter run
15 overhead squats (42.5/60kg)
400-meter run
20 overhead squats (30/42.5 kg)
400-meter run
25 overhead squats (15/20kg)
400-meter run
Time Cap 20:00
-First Round of OHS should be a weight that allows unbroken, and decrease weight each round after that
Metcon (No Measure)
Every 3:00 for 15:00:
10 Push Ups
10 Wall Balls
Max Crossovers
COMPETE
Ladder Nancy
Metcon
Metcon (Time)
5 rounds for time:
2 Rope Climbs
10 Double DB Devils Press (2×15/22.5kg)
2 Rope Climbs
-Rest 2:00 between rounds