CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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August 18, 2016

17/8/2016

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A. Warm Up

2 sets at an easy pace:
Run 2 laps
2 Turkish Get Ups each arm
20 Double Unders
10 Hollow Rocks
10 Goblet Squats
Assault Bike 8/6 Calories

B. Paused Front Squat (Every 2 minutes for 14 minutes)

pause 3 seconds at the bottom

C. Metcon (AMRAP - Rounds and reps)

8 minute AMRAP
7 Pull ups
14 Russian KBS
21 Double Unders

RX+
32/24
RX
24/16
Scaled
16/12


D. Metcon (Calories)

Assault Bike @ 100%
30s on/ 1:30 off x 5
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