Search

Sun 20th September





WARM-UP


AMRAP x 7 MINUTES

  • 18/15 Cal Bike/Row

  • 10 Kip Swings

  • 8 Knees to Chest

  • 6/6 Single DB Deadlifts

  • 4 Alt. Single DB Hang Muscle Clean


WORKOUT


FOR TIME

  • 25 Toes to Bar

  • 25 DB Hang Power Cleans (22.5/15)

  • 75/60 Cal Bike/Row

  • 50 DB Hang Power Cleans

  • 50 Toes to Bar

  • 75/60 Cal Bike/Row

  • 25 DB Hang Power Cleans

  • 25 Toes to Bar

(Score is Time)


FINISHER


"ROX-ABS"


FOR QUALITY

  • Hollow Flutter Kicks while the "Roxanne" song plays. Perform 1 V-Up every time you hear the word “Roxanne”

(No Measure)


24 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