Wednesday 16th April 2014

Main – CrossFit


– Warm up should include improving your rowing and wall ball technique

– Spend a minimum of 12 minutes working your technique for the deadlift with a PVC pipe

Metcon (AMRAP – Rounds and Reps)


In teams of 3, complete the following, in the style of follow the leader:

AMRAP in 8 minutes, of:
– 200m Row
– 7 Deadlifts (85kg/125kg)
– 12 Wall Balls (6kg/9kg)