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Wednesday 20 February 2019

AMRAP12
75 Double Unders
50 Alternating Over Head Plate Lunge
25 Sit Up

-Open Gym-
CrossFit Open Prep

-Aerobic Capacity-
10,000m Bike or Row (not for time at a moderate pace)

-Endurance Training-
2 Rounds
100m Suitcase Carry (right)
20 Sit up
100m Suitcase Carry (left)
20 Sit Up
200m Farmer Carry

(use a light weight)

19.1

Team Workout
1000-1200

Open Gym
1200-1400

EMOM20
EVEN 12/15 CAL BIKE
ODD 3 SQUAT SNATCH (70% OF 1RM)

TGT: COMPLETION

FOR TIME
500M ROW
21-15-9
KETLEBELL SWING
TTB
500M ROW

TGT: 7.30 MINS OR LESS

FOR TIME
50-40-30-20-10
DOUBLE UNDER
SIT UP
THEN
10-20-30-40-50
SIT UP
DOUBLE UNDER

TGT: 12 MINS OR LESS

0930-1300
1600-2000

OPEN GYM
AEROBIC CAPACITY
ENDURANCE TRAINING

‘MAGPIE’
3 RFT
800M RUN
20 K2E
30 KBS (16/24)
40 SDLHP (30/40)

TGT:20 MIN OR LESS