CrossFit Effects – CrossFit

CF: Front Squat (3-3-3-3-3)

Build to a heavy set of 3 reps

CF: Metcon (Time)

Run 600m

21 HSPU

21 Snatch 43/30kg

Run 400m

12 HSPU

12 Snatch

Run 200m

9 HSPU

9 Snatch

Rx+ 61/ 43kg

Masters 38/25kg

Rx+53/38kg

Xtra: Clean (1-1-1-1-1)

Build to a heavy single rep

Xtra: Clean Pull (3-3-3-3-3)