• Ron McKinstray

Sunday 13/10/19

9 am WOD

5 RFT

20 KBS 24/16

20 CAL ROW

20 SDHP 24/16

20 BOX STEP UPS 20"16"

20 MB SIT UPS 9/6


CrossFit Scotland Barbell Club

featured lift

BACK SQUAT

FIND YOUR 1RM

6 X 2 REPS BOX SQUAT 3 SEC HOLD ON THE BOX BETWEEN REPS

USE 80% OF 1 RM

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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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