CROSSFIT BRACKNELL – CrossFit
Sweat sesh 💦
Metcon (No Measure)
Time Cap: 40 mins
Teams of 2
Buy in: 30 Burpee Pull Ups
Into:
400m Burden Run
160 DB Snatches
400m Burden Run
120 Plated Sit ups
400m Burden Run
80 Pull ups
400m Burden Run
40 Heavy Sand bag Squats
400m Burden Run
Buy out: 30 Burpee to target
– Plate sit up: butterfly style – touch a 10/5 kg plate behind the head and in front of the toes
– Burden Run: run with a 9/6kg Wall ball – run together and share the burden of carrying the wall ball
– Heavy Sandbag squats: 60/40 Kgs
– While your partner works- hold the wall ball off the ground the whole time. Can be held any way as long as wall ball does not touch the ground.
CLASS
Back Squat (1/1/1/1/1@75/80/85/90/95%)
Metcon (Time)
10 Rounds For Time:
5 Push Ups
5 Chest To Bar/Pull Ups
5 Push Ups
20 Air Squats
Time Cap – 18:00