Monday 23rd March 2015

Main – CrossFit


Front squat at 92% of your 1 rep max

2 Reps, 2 Sets

(Rest 3-5 minutes between sets)

If you do not have a 1 rep max you will use this session to find it.


In a team of 2:

AMRAP in 15 minutes

-50 Wall balls (6kg/9kg)

-50 Double unders


Reduce weight

25 Double unders

100 Singles

Athlete 1 starts on Wall balls, Athlete 2 starts on Double unders. If the athlete on the Double unders finishes first they must wait until their partner has finished all 50 Wall balls and vice versa. Once both athletes have finished they high five and switch over.

Metcon (AMRAP – Rounds and Reps)