CROSSFIT BRACKNELL – CrossFit
Metcon (Time)
5 rounds for time with a partner:
20 pull-ups
30 wall-ball shots (6/9 kg) (2.7/3 m)
400-m run
– Divide pull-ups and wall-ball shots evenly, and run together.
COMPETE
Class
Strength III
Accessory I
Metcon (No Measure)
STRENGTH III
5 sets:
5 bench presses
5 weighted dips
Increase loading across as many sets as possible.
Perform dips on rings or straight bars.
Rest 2:00-3:00 between sets.
Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
Metcon (No Measure)
ACCESSORY – I
Accumulate:
3:00 L-sit hold