Sunday 21/12/14
13 Minute Partner AMRAP – Hill Sprints **Walk down recovery. Complete work and rest components together. Then 3 Rounds – 20 Burpees
13 Minute Partner AMRAP – Hill Sprints **Walk down recovery. Complete work and rest components together. Then 3 Rounds – 20 Burpees
16 Minutes Every Odd Minute: 4 Front Squats Every Even Minute: 4 Strict Handstand Push Ups Then 10 Minutes To Find 1 Rep
5-5-5-5-5 Bench Press Mobility Between Sets Then “Jade’s Joy” 3 Rounds – 90sec: Row (Target 460m/400m) – 90sec: 10m Shuttle Runs
3 x 3 Dead Lift 5 x 1 Minute Planks Between Sets Then 10 Minutes To Find 3 Rep Max Power Clean
5 x 5 Strict Press Accrue 40 Strict Chin Ups Between Sets Then For Time – 500m Row – 20 Chest To
3 x 5 Back Squat 5 x 15 KB Swings Between Sets Then “2013 Battle Of The Bluff Final” 3 Rounds
3 x 3 Snatch Balance Accrue 50 Bar Dips Between Sets Then 12 Minute Partner AMRAP – One athlete completes Max Reps
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.