14/02/2019

CrossFit Moreland – CrossFit

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Power

EMOM for 10 Minutes

Squat Clean (3 Squat Cleans)

Increase weight every second round

Conditioning

15 Minutes

Metcon (Time)

For Time:

30 OHS @32.5/25kg

3 Rope Climbs

20 OHS

2 Rope Climbs

10 OHS

1 Rope Climb

Immediately into:

30 Box Step Overs @2×20/2x15kg @20″ height for both Men & Women
This is not as long as it looks – SEND IT!!!

Accessory

10 Minutes

Metcon (No Measure)

3 Rounds:

10 Tempo GHD Sit Ups

20 Second L-Sit Hold

30m Arm Over Arm Sled Pull @80/40kg
-Add weight vest if possible for GHD Sit Ups + L-Sit hold

-Use same weight each set for arm sled pull