Warm up:
Guided Kettlebell warm-up
Strength:
Every 3:00 for 15:00
Romanian Deadlift
10-10-8-8-6
Metcon:
3 Rounds:
3:00 AMRAP
20 Russian KBS 32/24 kg
5 Strict HSPU/10 Kipping HSPU/15 Hand Release Push-ups
3:00 Rest
Competitors:
Every 1:00 for 9:00:
Power Clean + Push Press x 1 rep
*Build up to heavy 1 rep
Every 1:00 for 12:00:
High Hang Squat Clean + Push-Jerk x 1 rep
*Build up to 1 heavy rep
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות