Friday 29th December

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. On coaches call

10 Burpee

10 Broad jump

10 Burpee broad jump

B. 2 rounds

10 PVC Passthroughs

10 PVC Around the worlds (each direction)

10 Ninja landing box jumps

C. Snatch warm up

5 First pull

5 Second pull

5 High pull drop under

Weightlifting

A: Power Snatch (3 x 2 @ 95% 1 rep max )

B: Power Snatch (3 x 1 @ 95% 1 rep max )

Metcon

C: Metcon (Time)

50, 25, 10

Box jump (24”/20”)

Burpee

15min cut off

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