Crossfit Hackney Weapons Sunday 25/6/2017

Warm up and do your mobility – 10mins

A. 8min to AMRAP

10x KB swings

10x push press

10x kBb squats

run 200mtrs (rear alley)

B. 12min

Build up to a good 3rpm Power clean and press for the day between each set do 3MU or 6xmini muscle up practise

C. 24mins- working on your own

1x Power clean and press @B weight

5x Pull ups

9x Burpees

5x Pull up

1x Power clean and press -Heavy

5x Pull ups

9x Burpees

etc

D. Finisher

200 DB walking lunges every 20 steps do 10 bicep curls