Saturday 11/10/14
3-3-3-3-3 Cluster (Touch And Go) 5 x 15 Russian KB Swings Between Sets Then 18 Minute AMRAP – 6 Thrusters @ 135/95lbs
3-3-3-3-3 Cluster (Touch And Go) 5 x 15 Russian KB Swings Between Sets Then 18 Minute AMRAP – 6 Thrusters @ 135/95lbs
Every Minute On The Minute For 10 Minutes – 3 Dead Lifts – 6 Push Ups Then 5 Rounds – 12 Power Cleans
45 Minute AMRAP 3,6,9,12,15,18,21….etc – Wall Balls – KB Swings @ 24/16kg – Burpees **250m Run After Each Round
5-5-3-3-1-1 Power Snatch Shoulder Mobility Between Sets Then 12 Minute AMRAP – 3 Power Snatches @ 155/100lbs – 6 Handstand Push Ups
10 Rep Max Back Squat Accrue 40 Strict Chin Ups Between Sets Then – 2km Row Rest As Needed, Then
“The Seven” 7 Rounds – 7 Handstand Push Ups – 7 Thrusters @ 135/95lbs – 7 Knees To Elbows – 7 Dead Lifts @
5 x 10 Bent Over Barbell Row 5 x 8 Pistols Per Leg Between Sets Then 25 Minute Partner AMRAP – 240m
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.