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Sat 30/3 : Super Sat training is BACK Canberra!!

By Scotty 0

We are back with our awesome super Saturday sessions team here at CrossFit SFS.

WOD (15-55 mins):
work in Pairs
P1 : runs/rows
P2 : does the work

6 rounds, each for time (with a 30 min time cap):
Run 400m
10 Burpee Box Jumps (24/20″)
20 Medicine Ball Squats Cleans 9/6kg
30 Double Unders

Rest 2 mins between each round

Scaling Options:
Run: Row 500/400m or Assault Bike 30/20 cals
Burpee Box Jump: reduce box height, step up, kickback burpee, step down/ step up burpee
Medicine Ball Clean: reduce weight
Double Unders: reduce reps to 20 or 10, single skips (60 reps)

author: Scotty


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