Tuesday 8th December

CrossFit

Strength
Back squat 4 x 4 @ 80-85%

Conditioning

For Time: (17 minute time cap)

Rx'd

5 x Rope climbs
50 x Wall ball shots 20/14lbs
4 x Rope climbs
40 x Wall ball shots 20/14lbs
3 x Rope climbs
30 x Wall ball shots 20/14lbs
2 x Rope climbs
20 x Wall ball shots 20/14lbs
1 x Rope climb
10 x Wall ball shots 20/14lbs

Beginner

5 x Rope Pulls
50 x Wall ball shots (scale weight accordingly)
3 x Rope pulls
30 x Wall ball shots (scale weight accordingly)
1 x Rope pull
10 x Wall ball shots (scale weight accordingly)
 

Simon Lee