Wednesday 5th December

Last nights deadlifts.

Strength:
Bench press 1,1,1,1,1,1
Ring Row 3x max

Met Con:
8 min AMRAP
Climb the ladder of
1 Ring dip
1 Box jump 30/24″
1 Burpee
2,2,2
3,3,3..etc.

CrossFit Rugby:

Strength/Speed:

10 x 5/10/5 Shuttles with 60 seconds recovery during which perform 1 Deadlift @ 75% of 1 RM

Met Con:
4 Rds of 30 secs on 30 seconds off with 30 seconds recovery between rounds.

Max Burpees
Max Power Snatch 50/35kg
Max Situps
Max KB Swings 32/24kg