Bowling this Friday @ 8pm. Sign Up on Facebook or on the white board!

Strength
HBBS: 3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes. (Intro / Coaching Cues)

Conditioning
3 rounds for total reps of:

1:00 Max Effort Kettlebell Swings 32/24kg
Rest :30
1:30 Max Effort Burpee Box Jumps 30/24″
Rest :30
2:00 Max Efforts Double-Unders
Rest :30

Lorraine’s CrossFit Ireland Experience from CrossFit Ireland on Vimeo.

Aerobic Energy Contribution to Short & Middle Distance Running – Zone 5 Endurance