Quick Workouts - CrossFit Boomerang

Workouts you can do quickly when you have limited time or during our Open GYM hours

30 Clean and Jerk 60/42.5 kg

30 Snatches (60/42.5 kg)

4 rounds, rest 3 minute between the rounds

21-15-9 Deadlift 100/70 kg, Hand Stand Push Up

10 Burpees, 15 Air Squats, 20 Sit-ups

21-15-9 Thrusters (42.5/30 kg), Pull-up

15 Calorie Row, 15 Push-ups

20 seconds on-10 seconds off for 8 rounds

1. min:9 Deadlift (90/50 kg)2. min:7 Bench Press (60/30 kg)3. min:5 Front Squat (70/35 kg)

20 Hang power clean (40/20 kg) , 20 calorie row