Tuesday 21/07/15
7 x 3 Back Squat 5 x 20 Hollow Rock Between Sets Then 3 Rounds – 60m Dog Sled @ 90/55lbs –
7 x 3 Back Squat 5 x 20 Hollow Rock Between Sets Then 3 Rounds – 60m Dog Sled @ 90/55lbs –
20 Minutes – Every Odd Minute: 5 Strict Handstand Push Ups – Every Even Minute: 8 Bent Over Barbell Rows Then 5 Rounds
1 Rep Max Of The Complex – 1 Power Snatch – 1 Hang Power Snatch – 1 Hang Full Snatch Then “2013 Battle
5-5-5-5-5 Push Press 5 x 8 Pistols Per Leg Between Sets Then “Fran” 21-15-9 – Thrusters @ 95/65lbs – Chin Ups
20 Minutes To Find 1 Rep Max Clean And Jerk Then 12 Rounds – 2 Power Cleans @ 185/115lbs – 4 Box Jumps
5 x 500m Row @ 0,5,10,15 and 20mins Then 12 x Agility Runs **1 Effort Each 1m 45sec To Finish
5-5-5-5-5 Back Squat 5 x 300m Ski Erg Between Sets Then 20 Minute AMRAP – 10 Goblet Squats @ 24/16kg KB –
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.