16 Minutes Every Odd Minute: 2 Front Squats Every Even Minute: 5 Muscle Ups Then 12 Minute AMRAP – 3 Handstand Push Ups
3 x 3 Power Clean Then 7 Minute AMRAP – 800m Run – Max Reps Power Snatch @ 135/95lbs Rest 5 Minutes
10 Rep Max Back Squat Accrue 40 Strict Chin Ups Between Sets Then 3 Rounds x 5 Minute AMRAPs – 1km/800m Row
5 Rep Max Strict Press Then 2 x Max Reps Push Press @ 5RM Strict Press Weight Shoulder Mobility Between Sets Then
Open Workout 14.3 8 Minute AMRAP – 10 Dead Lifts @ 135/95lbs – 15 Box Jumps – 15 Dead Lifts @ 185/135lbs – 15
3 x 3 Power Clean Mobilise Between Sets Then 15 Minute AMRAP – 10 Dead Lifts @ 135/95lbs – 400m Run –
3 x 5 Strict Press 5 x 20sec Heavy Weighted Planks Between Sets Then 8 Minute Partner AMRAP – Muscle Ups, Alternating
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.