3 x 3 Squat Clean Accrue 30 Strict Chin Ups between sets Then 15-10-5 – Squat Clean @135/95lbs – Box Over Jumps 24/20″ – Toes
5 Rep Max Press Then 2 x Max Reps Push Press @ 5RM Press Weight Then 5 Rounds (10 Minute Cap) – 7 Dead Lifts
3 x 10 Good Mornings 5 x 10 Yellow Band Rows between sets Then 5 Rounds – 1st Minute – 10m Shuttle Runs – 2nd
5 x 3 Back Squat Accrue 50 Hollow Rock to Supermans Between Sets Then 3 Rounds – 20 Thrusters @ 65/45lbs – 20 KB Swings
5 x 3 Floor Press Accrue 75 Chest to Bar Chin ups between Sets Then 10 Minute AMRAP – 3 Clean & Jerk @155/105lbs –
Work on the Muscle Snatch Then 3 x 3 Power Snatch Mobilise between sets Then 25-20-15-10-5 – Push Press @ 75/55lbs 5-4-3-2-1 – Muscle Up
We believe that CrossFit is for everyone and that fitness doesn’t discriminate.
Whatever age, shape, gender or fitness level you are we’ll provide a safe environment for you to become your best self.