Wednesday 21/01/15
3-3-3-3-3 Clean Pulls Then 1-1-1-1-1 Power Clean Then “2011 Open Workout 11.5” 20 Minute AMRAP – 5 Power Cleans @
3-3-3-3-3 Clean Pulls Then 1-1-1-1-1 Power Clean Then “2011 Open Workout 11.5” 20 Minute AMRAP – 5 Power Cleans @
16 Minutes Every Odd Minute: 3 Front Squats Every Even Minute: 4 Muscle Ups Then 3 Rounds x 5 Minutes – 1km/800m Row
3 Rep Max Power Snatch 5 x 20 Abmat Sit Ups Between Sets Then “2013 Open Workout 13.1″ 17 Minute AMRAP
5 x 3 Back Squat 5 x 1 Minute Planks Between Sets Then 10-8-6-4-2 – Back Squats @ 275/185lbs – Muscle Ups
2-2-2-1-1-1 Full Clean 5 x 50 Double Unders Or Practice Between Sets Then 10 Minute AMRAP – 3 Full Cleans @ 185/115lbs
5 x 10 Strict Press Work On Any Kipping Movement Between Sets Then 20 Minute Partner AMRAP – 60 Wall Balls –
5-3-1 Overhead Squat 5 x 10 Single Arm DB Rows Between Sets Then 5 Rounds – 10 Overhead Squats @ 135/95lbs –
3 Rep Max Dead Lift Accrue 50 Push Ups Between Sets Then In Partners, 6 Rounds Each Of – 3 Dead Lifts
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.