16 Jan 16 - Triple Medley Sat - CrossFit Fibre

Warm Up
20x20m Laps
2min Pec Stretch
1min PVC Shoulder Stretch

Triple Medley Sat
7min AMRAP
7 Shoulder to Overhead 60/40
21 Double Unders/ 63 Single Unders

Rest 3 mins

7min AMRAP
2-4-6-8-10-12-14-etc Ascending Reps
Power Clean 70/50
2 x 20m Sprints
Sprint on Every Round

Rest 2 min

Max Rep Weights Plate Situps 20/15
Record Total Reps of both WODs
1 x 20m Lap Sprint is 1 Rep
Rx only if Rx weights
Sit Ups to Sitting Up Straight.
Keep Plates above head at all times