Sunday 25th May 2014

Main – CrossFit


Spend some time making improvements in your rowing technique
Extend the legs- Lean slightly back- pull with arms to the sternum. Return the arms, lean forward and bend the legs

Spend some time prepping the KB swings and box jumps


As a team of 3 complete for time:

4 Rounds for time, of:
– 900m Row
– 120 Double unders
– 75 KB swings (16kg/24kg)
– 45 Box jumps (20″/24″)

Reduce weight and height
240 singles

Only one person working at one time

All reps must be completed before any member of the team can move onto the next movement.

Metcon (Time)