Hilltop CrossFit – WOD
WARM UP
3 rounds: Jog 200m, 1 heavy Turkish Get Up /arm, 3 inchworms
CROSSFIT
Metcon (AMRAP – Reps)
0 – 5mins
Max reps burpee box jump over (60/50)
5 – 9mins
1RM Power Clean
9 – 12mins
Max cals air bike
12 – 14mis
Max reps bar muscle up
14 – 15mins
Max reps deadlift at 1RM power clean
POST WORKOUT
Accum. 20 lying Around The Worlds /side /direction
