• Ron McKinstray

Team Friday & Open 18.1


Team Friday

600m Run

Ten rounds of:

10 sit-ups, 10 push-ups, 10 squats

100 deadlift (80/55kgs)

Ten rounds

10 sit-ups, 10 push-ups, 10 squats

600 m run 

CrossFit Open 18.1

20 min AMRAP 

8 Toes 2 Bar

10 Db hang clean & jerk (22.5/15kgs)

14/12 cals


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For Time 1000 m Row 100 Box Steps 20”16” 200 Single Skips 750 M Row 75 Box Steps 20”16” 150 Single Skips 500 M Row 50 Box steps 20”16” 100 Single Skips 250 M Row 25 Box Steps 50 Single Skips

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