CROSSFIT BRACKNELL – CrossFit

Metcon (4 Rounds for calories)

4xAMRAP4(1:00 Rest)

Rounds 1 & 2:

30 DB DL

15 Box Jumps

-Max Cal Row

Rounds 3 & 4:

20 DB Snatch

10 Burpee Box Overs

-Max Cal Row

Metcon (No Measure)

Accumulate 3:00 Sandbag Hold (60/40kg)

OPEN GYM

Metcon (No Measure)

Every 30 seconds for 8 Rounds:

:10 Max Burpee Reps

Pick any burpee variation you want to work

Metcon (No Measure)

Row/Ski/Bike

1:00 of each for 21:00.