Wednesday 11/03/15
5-5-5-5-5 Back Squat 10-10-10-10-10 Bent Over Barbell Rows Between Sets Then 3 Rounds x 4 Minutes – 600/500m Row – Max Reps
5-5-5-5-5 Back Squat 10-10-10-10-10 Bent Over Barbell Rows Between Sets Then 3 Rounds x 4 Minutes – 600/500m Row – Max Reps
5 x 5 Dead Lift 5 x 5 Push Press Between Sets Then 7 Rounds (15 Minute Time Cap) – 7 Push
“Open Workout 15.2” 0:00-3:00, 2 Rounds – 10 Overhead Squats @ 95/65lbs – 10 Chest To Bar Chin Ups 3:00-6:00, 2 Rounds –
Choose 2 Or 3 Skills Or Weaknesses Then For Time, In Teams Of 3 – 100m Dog Sled @ 90/55lbs – 400/350m Row
3 x 3 Dead Lift 5 x 8 Pistols Per Leg Between Sets Then 10 Minutes To Find 5 Rep Max Power
4 x 8 Strict Press 4 x 1 Minute Air Bike Holding 70/60rpm Between Sets Then For Time – 20 Chest To
10 Rep Max, Then 1 Rep Max Back Squat Accrue 30 Strict Handstand Push Ups Between Sets Then 4 Rounds (20 Minute
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.