Tuesday 3rd March 2015


Main – CrossFit


5- 5- 5- 5- 5

Front squats at 80% of your 1 rep max

Rest 2 minutes in between sets


In a team of 2 complete:

AMRAP in 8 minutes of:

-200m Run

– Max Wall balls (6kg/9kg)


200m Row

Reduce weight

While athlete 1 is running 200m, athlete 2 is doing as many wall balls in the time it takes their partner to run 200m.

When athlete 1 returns they high five their partner and switch over.

Metcon (Weight)

Enter the weight that you lifted for 5 sets, 5 reps

Metcon (AMRAP – Reps)