3rd December 2018

CrossFit Kova – CrossFit

Warm-up

3 rounds for quality

Bike 15/10 calories (80%)

12 High Pulls each side

12 Goblet squats (use your high pull weight)

20 sec bar hang (regular grip)

60m single arm OH carry each arm

Metcon (Time)

For Time:

30 Bar Facing Burpees

400m Run

15 Power Snatches (52.5kg/35kg)

800m Run

15 Power Snatches

400m Run

30 Bar Facing Burpees
* This is a slightly longer one for today. Get prepared to grind.

* Aim to go relatively unbroken on the snatches.

* Cap – 20 mins

Stimulus Alternatives:

Kick out burpee

Weight

Run distance




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