Monday 21/07/14
6 Rounds – 400m Run **Rest up to 5 minutes between rounds and work on mobility Then For Time – 500m Row
6 Rounds – 400m Run **Rest up to 5 minutes between rounds and work on mobility Then For Time – 500m Row
4 Rounds For Strength – 3 Power Clean And Split Jerks, Immediately Into – 15 Wall Balls @ 30/20lbs **Rest up to 4 minutes
3 x 3 Full Clean 5 x 7 Box Jumps @ 40″/30″ Or Box Jump Technique Between Sets Then Buy In: 15
10 Rep Max Back Squat 7 x 5 KB Seesaw Press Per Arm Between Sets Then 3 Rounds – 100m Backward Sled
2-2-2-2-2 Dead Lift 5 x 15 Toes To Bar Between Sets Then 4 Minute Partner AMRAP – Burpees, Alternating 4’s Rest
5-5-5-5-5 Overhead Squat 5 x 15 False Grip Ring Rows Between Sets Then 12 Minute AMRAP 2,4,6,8,10…etc – Power Snatches @ 115/75lbs
12 Minutes Every Odd Minute: 2 Clusters Every Even Minute: 6 Strict Chin Ups Then 9-7-5 – Clusters @ 165/105lbs – Muscle Ups
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.