10/10/2016

Warm Up/ Mobilise

Stength: Front Squat

Every 2:30 for 5 Rounds:

  • 5 x Front Squat *build to 5RM*

Accessory: Romanian Deadlift

3 Rounds:

  • 8 x RDL (AHAP)
  • Rest 1 Minute

MetCon: ‘CrossFit Barbaric Open Day WOD’

For Time:

RX:

  • 50 Russian KB Swings (16/24)
  • 40 Thrusters (15/20)
  • 30 Sit Ups
  • 20 Box Jump (20/24″)
  • 10 Burpees

RX+:

  • 50 RKBS (24/32)
  • 40 Thrusters (25/35)
  • 30 Toes to Bar
  • 20 Box Jump (20/24″)
  • 10 Burpees

Time Cap: 12 Minutes

About Simon Murray

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