3 x Complex, For Max Weight – 1 Dead Lift – 1 Power Clean – 1 Hang Power Clean **Hands Must Stay On Bar
6 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 10 Toes to Bar – 3rd Minute: 10 Cals Air Bike
6-6-6-6-6 Back Squat 3-5 x Burpee “Wheel Of Death” Between Sets (Increasing Height) Then Partner “Kelly” 5 Rounds (25 Minute Time
3 Rep Max Dead Lift Between Sets, Work On The Weakest Of: – Muscle Up – Bar Muscle Up – Kipping Chin Up
20 Minute Partner AMRAP – Hill Sprints **Alternate Work/Rest Or Park Soccer!
1-1-1-1-1-1-1 Power Snatch Mobilise Between Sets Then 4 Rounds – 1 Minute: Dead Ball Cleans @ 65/45kg – 1 Minute: 10m Shuttle
4 x 8 Front Rack Step Lunges Per Leg Accrue 30 Strict Handstand Push Ups Between Sets Then 7 Rounds (18 Minute
3 x 3 Dead Lift 5 x 1 Minute Planks Between Sets Then 15 Minutes To Find 3 Rep Max Power Clean
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.