01/09/2015

Hilltop CrossFit – WOD

Warm-up

6mins or 3 x

5 inch worms

5 1sec superman hold

5 scap pull ups

5 scap push ups

Skill/Strength

2 sets

Max strict pull ups straight into max kipping pull ups

Rest 2mins ONLY between sets

Weightlifting

Power Clean (1-1-1-1-1)

*NOT A 1RM just hit something heavy in 10mins

Metcon

Metcon (Time)

3 rounds

Run 600m

20 hang squat cleans (40/30)

20 lateral burpees

*20min cap