Fitness A) 16 min EMOM Odds: FLR/Plank x 30 – 45s Evens: Step Ups x 12 (KB in Goblet Hold) B) “The CrossFit Avon Aerobic Capacity Test” 5 Rounds for time: Run 400m 21 Russian Swings (24/16kg) 12 Burpees | Performance A) 5 mins to establish max set of Unbroken Strict Pull Ups B) 10 min EMOM Odds: FLR x 30-45s Evens: Pistols x 4–8 each leg (alt.) Coach’s note: start performance EMOM when class is at 6 mins. C) 5 Rounds for time: Run 400m 15 Hang Power Cleans (60/40kg) |
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February 2019
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