Wednesday 1st November

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. Rowling

B. 3 rounds

5 dives

6 bird dogs

7 one arm push up + each side

Metcon

A: Metcon (Time)

Max overhead barbell hold (42.5kg/30kg)

Rest 5 minutes

Then

7 rounds of:

100m row

10 push jerk (42.5kg/30kg)

100m run

10 power snatch (42.5kg/30kg)

Subtract overhead hold from finish time
PROGRESSIONS

reduce load

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