COFFS COAST CROSSFIT – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds. (for quality)

– Increase height of box jumps each round.

– Increase weight on clean pulls each round.

2x Slow Inch worms

2×1 Clean Pulls

2x High box jump

Strength

Power Clean

Take 15 minutes and build to today’s 1-RM Power Clean

Metcon (Time)

For time:

20 Calories of Rowing

20 Burpees

20 Wall Ball Shots

20 Kettlebell Swings

20 push press

20 pull-up progressions

Performance

For time:

30 Calories of Rowing

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Kettlebell Swings (24/16 kg)

30 push press 40/30kg

30 Pull-Ups

Metcon

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