WOD – Tuesday 6 June 2017

  • BARBELL CYCLING:
    9 Min EMOM:
    1 muscle snatch + 1 power snatch
    + 1 Full Snatch

    *Weight must be light to complete every round

  • METCON:
    3 Rounds for time:

    20 KB Snatch 24/16
    10 HR Burpees
    120 Double unders

    12min CAP

  • CFP LITE:
    3 Rounds for time:

    20 KB Swings 24/16
    10 Burpees
    200 Single skips

    12min CAP

  • CFP PERFORMANCE:
    30min AMRAP:
    400m Run (at 1 Mile pace)
    50 Sumo deadlift high pull (35/25)
    400m Run (at 1 Mile pace)
    25 Push-ups
    400m Run (at 1 Mile pace)
    *If calves are tight after todays BASE wod then you can row instead of run.
  • CFP+:
    Freestanding handstand practice