Thursday 11/12/14
1 Rep Max Front Squat Then 2 Rounds – 60m Dog Sled @ 90/55lbs – 50 Double Unders – 40 Cal Row –
1 Rep Max Front Squat Then 2 Rounds – 60m Dog Sled @ 90/55lbs – 50 Double Unders – 40 Cal Row –
10-10-10-10-10 Bent Over Barbell Row 30-30-30-30-30sec Weighted Plank Between Sets Then In Partners, 10 Rounds Each Of – 10 x 10m Shuttle
15 Minutes To Find 1 Rep Max Strict Press Then 8 Rounds – 1 Minute: 15 Wall Balls – 1 Minute: 8 Toes
20 Minutes To Find 1 Rep Max Dead Lift 5 x 20 Band Pull Aparts Between Sets Then For Time (15 Minute
3 Rep Max, Then 1 Rep Max Thruster 5 Rep Max Weighted Chin Up Between Sets Then 15 Minute AMRAP – 7
20 Minutes Every Odd Minute: 2 Dead Lifts Every Even Minute: 20sec Planche Ring Hold Then “Rest Day” 5 Rounds – 400m
20 Minutes Every Odd Minute: 2 Back Squats Every Even Minute: 15 Russian KB Swings Then “Nasty Girls” 3 Rounds – 50
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.