31/08/2015


Hilltop CrossFit – WOD

Warm-up

3x

20sec muscle snatch

20sec strict press

20sec air squat

*use empty bar

Weightlifting

Power Snatch (10-10-10)

*Touch and go reps. Keep this light. Emphasis is speed and form NOT weight.

Front Squat (3-3-3-3-3)

*This is the emphasis for the day

Metcon

Metcon (2 Rounds for time)

Each for time (give 100%)

12/8 cals air bike

100m sprint (50 out & back)

12/8 cals air bike

Rest 2-3mins