Crossfit Weapons 16/7/2017

16min teams 2 –  follow the leader

Bike 30 sesconds @ 50%

10x walkout to press ups

1x KB complex –

5x RKBS

5x Squats

5x cleans ea

5x push press ea

12min to work up to a 3rpm for the day Power snatch and do any way 12 ring MU / Mini muscle ups.

“Crowbar”

AMRAP 4:

18 Power Snatch (45/30)

18 Burpee to target

Max Calorie Row / bike

Rest 3:00

AMRAP 4:

15 Power Snatch (40/25)

15 Burpee to target

Max Calorie Row / bike

Rest 3:00

AMRAP 4:

12 Power Snatch (45/30)

12 Burpee to target

Max Calorie Row / bike

8min Finisher

20x banded face pulls @ 1010

10x GHD back extensions @3011