Friday 2/3/18


CrossFit Freaks – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds for Quality:

Prowler Push 20m

Walking Lunges 20m

Prowler Pull 20m

Empty Barbell

Deep Deadlifts x 10

Good Mornings x 10

Strength

Deadlift (10 x 2)

Every 70 Seconds For 10 Rounds:

2 x Deadlifts

*Reset at the bottom, no touch & go today.

* Start at 60% and build up through out the 10 rounds

* Quality Reps, Dont Push Bad Technique.

Partner WOD

Metcon (Time)

In Pairs, 3 Rounds For Time:

20 x Synchronised DB Snatch @22.5kg/15kg

20 x Synchronised Wall Balls @9/6kg

20 x Synchronised Single Arm OH DB Lunges @22.5/15kg

Scaled: 15/10kg DB’s