CROSSFIT
For time: 15-12-9 Power cleans 60/40kg Thrusters 60/40kg CROSSFIT BASICS For time: 21-18-15 KB Swings Wallballs Post scores to comments.
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CROSSFIT 12min AMRAP: 10 Calorie row/bike 15 Push-ups 20 Pistols CROSSFIT BASICS 12min AMRAP: 10 Calorie row/bike 15 Push-ups 20 Air squats Post scores to comments. FINISHER For time: 30 TTB CROSSFIT For time: Run 400m Rest 1 minute Run 800m Rest 2 minutes Run 1200m Rest 3 minutes Run 1600 m CROSSFIT BASICS For time: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 800m Rest 3 minutes Run 1000 m Post scores to comments.
CROSSFIT 10min AMRAP: 3 Bar facing burpees 3 Deadlifts 100/70kg 6 Bar facing burpees 6 Deadlifts 100/70kg 9 Bar facing burpees 9 Deadlifts 100/60kg Etc… CROSSFIT BASICS 10min AMRAP: 3 Burpees 3 Kb Deadlifts 24/16kg 6 Burpees 6 Kb Deadlifts 24/16kg 9 Burpees 9 Kb Deadlifts 24/16kg Etc… Post scores to comments. 7 Rounds for time:
7 Lungesters (1 Reverse lunge left + 1 Reverse lunge right + 1 Air squat) 30 Mountain Climbers Post scores to comments. Every 2 Min for 20 Min:
Run 100 Meters (50m out - 50m back) 12 Hollow rocks 12 Air squats Squats 12 Push ups Post scores to comments. 3 Rounds:
Each Round is a 4 Min AMRAP: 20 Double Unders / Towel Hop Overs 5 Air Squats 3 Burpees Rest 1 Min Between AMRAPs Post scores to comments. |
AuthorCrossFit Pretoria Archives
April 2023
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