"Crossfit"
a) Strength before Class
Every 2 Mins for 10 Rounds
1 x Hang Snatch
1 x Snatch 2 inches from the floor
1 x Full Snatch
b) Every 90 seconds for 10 Rounds
3 x Front Squats (pause at bottom)
WOD
3 Rounds
500m Row
12 x Deadlifts (275,185)
12 x Box Jump Overs
6 Mins Rest
4 Rounds
21 x Calorie Assault Bike
14 x Strict HSPU
7 x DB Hang Squat Cleans (22.5kg, 15kg)
6 Mins Rest
5 Rounds
6 x Bench Press (185, 115)
12 x Russian Double KB Swings (24, 16)
Well done to Nadia on completing her first triathlon!
