Crossfit – Friday 30th, 2015

Main – CrossFit


Bent Over Row (

build to something heavy but minimize the heaving of the weight up that develops on the heavier loads.


Chin Up (4rds max effort)

get as many reps as possible until you have to dismount the bar. 4 times through and final score is total reps of all four rounds.


Metcon (AMRAP – Reps)

3rds for reps

1min wall balls 20/14

1min toes to bar

1min push ups
move quick and minimize the number of times you stop within the movement. mind the integrity of the movement.

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