17/07/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Two rounds, as a warm-up

300m Row

10 Russian Baby Makers

5 Goblet Pause Squats (3 sec)

15 Hollow Rocks

15 Superman Rocks

Two Monster Walks

Back Squat (3-3-3-3-3)

Quickly warm-up too, then perfrom 5 sets of 3 reps at 90% of your 1RM. Or if you are a beginner with no current 1RM figures, please use a slightly heavier weight than last week, but ensure you can hold good form across each set.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Hang Power Cleans

400m Run

30 Abmat situps

Rx = 50kg / 30kg