08/12/15

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 8 (No Measure)

In a pair, complete 3 rounds each of:

10 medicine ball cleans

10 Russian KB swings

10 step ups

Weightlifting

Front Rack Lunge (10-10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

7 overhead walking lunges, 20/15kg

7 box jump overs

REST 3 mins

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

7 plate ground to overhead, 20/15kg

7 situps