Wednesday 12th December

Chris and Tommy placing 2nd & 3rd at White Cliffs comp over the weekend.

Strength:
Clean 5×3

Met Con:
3 rds
250m Row
15 Thrusters 42.5/30kg
15 Pull ups

CrossFit Rugby:
Speed: T-Test x 5
Before each set perform 3 Power Cleans at 75% of 1RM

Met Con: 5 Rds
8 Strict Pullups
16 KB Swings 32/20 kg
200 metre row
90 seconds rest between rds