Thursday 28th July 2016

Fitness
​A) 3 Sets:
Back Squat x 8 – 10 @30X1
B) “The CrossFit Avon Aerobic Capacity Test”
5 Rounds for time:
Run 400m
21 Russian Swings (24/16kg)
12 Burpees

Performance
A) 5 Sets:
Back Squat x 2 – 3 @20X1
B) 10 Rounds for time:
500m row
10 Burpee Row Hops
Compare to: 25/5/16