5-5-3-3-1-1 Thruster 5 x 20 Band Pull Aparts Between Sets Then “Daniel” For Time – 50 Chin Ups – 400m Run
8 Minute Partner AMRAP – 12 Dead Lifts @ 185/115lbs – 60m Dog Sled @ 90/55lbs Rest 8 Minutes 8 Minute Partner AMRAP
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
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.