Tuesday 7/06/16

CrossFit Kwetu – CrossFit

Warm-up

Annie

50 – 40 – 30 – 20 – 10

DUs & Sit Ups

7 Min Time Cap

Scale as needed

Technique

Pendlay Row (5 – 5 – 5 – 5 – 5)

Lift every 2.5 Mins

0 – 2.5 – 5 – 7.5 – 10 – 12.5

In between perform and Kipping Swings and/or practice Kipping/Butterfly Pull Ups

Metcon (Time)

5 RFT:

Competition/Fitness –

3 Deadlifts @ 80% of max

5 Squat Cleans @ 70% of max

400m Run

Health –

4 RFT

10 Deadlifts @ moderate weight with good form

10 Hang Squat Cleans @ moderate weight with good form

200m Run

20 Min Time Cap

Technique

START IMMEDIATELY YOU FINISH WOD

6 min EMOM

6 PVC Pipe OHS

8 1 Armed KB OHS (For form)

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