Week 10 day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

3 sets of 25m Waiter carry #35/15

10 Goblet squats

10 KB swings

EMOM for 8 mins (8 x 1)

4 mins of:

1 Snatch @ 87.5%

running clock transition into

4 mins of:

1 Clean & jerk @ 87.5%

Hand stand shoulder shrugs + taps (3 x 5 x 5)

Hand stand shoulder shrugs + shoulder taps

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 12 minutes

P1: Row 250 meters (set pace)

P2: Double unders

P1 sets pace. other partners AMRAP then rotate after 250m row is finished.

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