Thursday 31st May

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds Rowling

B. Banded lat activation

Beat swing

C. PVC Warm up

Dip – stand

Shrug – pull

Muscle snatch

Dip – Muscle snatch

Snatch drop

Weightlifting

A: Hang Power Snatch (4 x 3 @ 70% – 80% of 1 rep max )

B: Split Jerk (4 x 3 @ 70% – 80% of 1 rep max )

C: Metcon (2 Rounds for time)

2 rounds – each for time

250m row

3 bar muscle ups

15 thrusters (35kg/25kg)

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