Search

Sat 17th October




WARM-UP

  • 3:00 Row/Ski (Increasing Effort top of each minute)

Into...

AMRAP x 5 MINUTES

  • 10 Air Squats

  • 5 Tuck Jumps

  • 10 Empty Barbell Strict Press

  • 5 Burpee Broad Jumps


WORKOUT

FOR TIME

  • 25/20 Cal Row/Ski

  • 30 Box Jumps (24/20)

  • 25/20 Cal Row/Ski

  • 40 Thrusters (30/20kg)

  • 30 Box Jumps

  • 25/20 Cal Row/Ski

  • 50 Lateral Burpee Over Bar

  • 40 Thrusters

  • 30 Box Jumps

  • 25/20 Cal Row/Ski

(Score is Time)

OPTIONAL FINISHER

3 SETS

  • 20 Tuck-Ups

  • :45 Max Plate Russian Twists (15/10)

-Rest At Least 1:00 b/t Sets-


(No Measure)

21 views

Let's Get Moving

Got a question? Submit below

Find us here

Unit 2 Chancerygate Business Centre,
33 Tallon Rd, Hutton,
Essex CM13 1TE

 

info@crossfit13.com

+44(0)7872 516 396

© 2020 CrossFit13