Monday 12/10/15
3 x 3 Dead Lift Accrue 30 Strict Handstand Push Ups Between Sets Or “Diane” 21-15-9 – Dead Lifts @ 225/155lbs
3 x 3 Dead Lift Accrue 30 Strict Handstand Push Ups Between Sets Or “Diane” 21-15-9 – Dead Lifts @ 225/155lbs
5-5-5-5-5 Back Squat 5 x 10-15 Chest To Bar Chin Ups Between Sets Then For Time – 30 DB Snatches Alternating Arms
1 Rep Max Of The Complex: – 1 Hang Clean – 1 Front Squat – 1 Jerk 5 x 8 DB Step Ups Per
5-5-3-3-1-1 Strict Press Shoulder Mobility Between Sets Then 3 Rounds – 10 Push Presses @ 155/105lbs – 400m Run – 10 Muscle
5-5-3-3-1-1 Front Squat 5 x 8 DB Bench Rows Per Arm Between Sets Then 5 Rounds – 9 Back Squats @ 185/115lbs
20 Minutes – Every Odd Minute: 2 Dead Lifts – Every Even Minute: 5 Strict Handstand Push Ups Then 20 Minute AMRAP –
3 Rep Max, Then 1 Rep Max Squat Clean 12 DB Presses In Split Squat Stance Between Sets (6 With Each Leg Forward)
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.