Saturday

CrossFit Territory – CrossFit

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Warm-up

10 Air Squat

5 Good Mornings

20 Single Unders

Workout of the day

Front Squat (7, 5, 3, 2 and last set max reps @ weight of 5 rep)

Lite

5, 5, 5, 5, 5

Metcon (AMRAP – Reps)

Lite (Scaled)

10 min AMRAP

10 Deadlifts @20/30 kg

8 Power Clean 20/30

60 Singles

General (Rx)

10 min AMRAP

10 Deadlifts 40/30 kg

8 Power Clean 40/30 kg

60 Singles/30 DU

Competitors (Rx+)

10 min AMRAP

10 Deadlifts 50/40 kg

8 Power Clean 50/40 kg

50 DU

Metcon (No Measure)

Tabata

DB Strict Press *light

OH hold for “rest” period

Cool Down

Down dog – 2 minutes

Supine Twisted cross – 1 minute each side

Dragon – 1 minute each side

Lizard – 1 minute each side