Crossfit

  • Conditioning
  • AMRAP 3:
  • 18 Burpee Box Jumps (20)
  • 18 Overhead Squats
  • Max Calorie Ski
  • rest 3 minutes
  • AMRAP 3:
  • 15 Burpee Box Jumps (20)
  • 15 Overhead Squats
  • Max Calorie Ski
  • rest 3 minutes
  • AMRAP 3:
  • 12 Burpee Box Jumps (20)
  • 12 Overhead Squats
  • Max Calorie Ski
  • rest 3 minutes
  • AMRAP 3:
  • 9 Burpee Box Jumps (20)
  • 9 Overhead Squats
  • Max Calorie Ski
  • Score 26 calories.

Run

  • Short intervals 2km pace: 4:38

Crossfit

  • Conditioning B/I/A: Metcon (Time)
  • 3 Rounds For Time:
  • 10 Clean and Jerks 61/43kg
  • 400 Meter Run
  • 10kg time: 12:14
  • Run
  • 4kms pace 6:16
  • Crossfit
  • 3 Rounds:
  • 3:00 Calorie Row
  • 2:00 Shuttles
  • 1:00 Sit-Ups
  • Rest 2 Minutes Between Rounds
  • 243 reps

Crossfit

  • AMRAP 13:
  • 50 Dumbbell Snatches 7kg
  • 40 Burpees
  • 30 Toes to Air
  • 20 Hand release Push-ups
  • 177 reps in 13 mins.

Run

  • Long Run 15kms pace: 6:15

Sunday morning run