CrossFit Kirrawee 231216

FRIDAY 231216

Warm Up (10 min)

Run, row and ride + dynamic mobility.

Specific Skills: (15 min)

3 Rounds NFT

5 Kipping Swings

10 V Snaps

10 Double Unders

5 Cleans 60/40

16.2 (20 min)

4 minute running clock, complete AMRAP of:

25 Toes to bar

50 Double unders

15 Squat Cleans 60/40

If completed before 4 minutes add 4 minutes to the clock and continue with:

25 Toes to bar

50 Double unders

13 Squat Cleans 185lb/115lb

If completed before 8 minutes add 4 minutes to the clock and continue with:

25 Toes to bar

50 Double unders

11 Squat Cleans 225lb/145lb

If completed before 12 minutes add 4 minutes to the clock and continue with:

25 Toes to bar

50 Double unders

9 Squat Cleans 275lb/175lb

If completed before 16 minutes add 4 minutes to the clock and continue with:

25 Toes to bar

50 Double unders

7 Squat Cleans 315lb/205lb

Stop at 20 min

Note: For those that fail to make the cut will miss that round then complete the following round again at same weight.

Accessories (10 min)

Stretch and mobilise