Wednesday 04/02/15
5 x 5 Back Squat 5 x 10 Ring Rows Between Sets Then 15 Minute AMRAP – 15 Strokes On Rower Sub
5 x 5 Back Squat 5 x 10 Ring Rows Between Sets Then 15 Minute AMRAP – 15 Strokes On Rower Sub
3 x 3 Dead Lift 5 x Max L-Sits Between Sets Then 10 Minutes To Find 5 Rep Max Power Clean (Touch
5-5-3-3-1-1 Push Jerk 10-10-10-10-10 Bent Over Barbell Rows Between Sets Then 3 Rounds – 2 Minutes: Max Cals Air Bike – 2
1-1-1-1-1 Of The Complex: – Power Snatch – Overhead Squat – Snatch Balance Then 10 Minute AMRAP – 3 Power Snatches @ 165/105lbs
10-8-6-4-2 (For Strength) – DB Snatches Per Arm – Bent Over Barbell Rows – KB Swings Then “Triple Tabata Row” – 24
16 Minutes Every Odd Minute: 3 Back Squat Every Even Minute: 6 Strict Chin Ups Then For Time (15 Minute Time Cap) 10-8-6-4-2
5-5-3-3-1-1 Strict Press 5 x 20 Stiff-Legged Dead Lifts Between Sets Then 5 Rounds – 10 Push Press @ 155/105lbs – 10
For Time – 50 x 10m Shuttle Runs – 50 Air Squats – 25 Push Ups – 40 x 10m Shuttle Runs – 40 Air
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.