Crossfit Hackney Weapons Sunday 18/6/2017

10min Mobility / Warm up

8 min – AMRAP

A1 Bike 45sec @ 50%

A2 Ring rows x10

A3 Skipping 45sec

A4 Banded pull a-parts x20

12min – E2MOM2M – 6sets

B1.Weighted Pull ups 6×3

6min – DB / BB complex warm up – Light

C1. Deadlifts x3

C2. Power clean x3

C3. Front squats x3

C4. Push press x3

12min – E2MO2M – 6 sets – @60-70% Clean

DB / BB complex – Do not fear the dumbbells…

D1. Deadlifts x3

D2. Power clean x3

D3. Front squats x3

D4. Push press x3

Working in teams 2- relay style

1600mtrs run (100mtrs)

180 wall balls (10each) -medium

1200mtrs run (100mtrs)

120 RKBS (10each) -Heavy

900 mtrs run (100mtrs)

60 Burpee pull ups (1 each)