34 Glennie St West, Gosford  P: 0409 718153 or 0428 173 360

Wodify

Choose Date:
 
13/7/2020 CF
Warm-up
5-1
Double unders x2
Burpees
KB swings
Goblet squats
Weightlifting
3 Position cleans (5x3 @ 50-70%)
from the floor, hang then hi hang
Split Jerk (5x2 with 2 second pause @ 50-70%)
Metcon
Metcon (Time)
100 double unders
80 KB swings @ 24/16
60 Burpees
40 KB thrusters one arm @ 24/16
20 strict pull ups
crossfit
Crossfit Journal
Foodlink
ASN

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