CrossFit Effects – CrossFit
CF: Shoulder Press (3-2-2-1-1-1)
CF: Metcon (Time)
Five Rounds
15 Snatch 43 / 30kg
9 Bar Facing Burpee
Run 200m
Xtra: Pause Back Squat (3-2-2-1-1-1)
Squat t crest of the hip below the knee, hold depth for approx 3 sec then stand to knee and hip extension
Home: GZ 8.5 (Time)
10 Rounds
Run 100m
12 KB Swing
6 Burpee