Thursday 21/01/16
8 Rounds – 1st Minute: 3 Front Squats – 2nd Minute: 5 Strict Chin Ups Then 12 Minute AMRAP – 5 Squat Clean
8 Rounds – 1st Minute: 3 Front Squats – 2nd Minute: 5 Strict Chin Ups Then 12 Minute AMRAP – 5 Squat Clean
3 x 10 Dead Lift 5 x 20 Ring Dips Between Sets Then 5 Rounds – 1 Dead Lift – 40m Prowler
3-3-3-3-3-3 Push Jerk 5 x 20 Hollow Rocks Between Sets Then 3 Rounds – 20 KB Snatches @ 24/16kg (10 Per Arm)
5 x 5 Back Squat Accrue 30 Strict Handstand Push Ups Between Sets Then 20 Minute Partner AMRAP – 100 Wall Balls
3 x 3 Power Snatch 5 x 15 Goblet Squats Between Sets (Increasing Weight) Then 14 Minute AMRAP – 6 Back Squats
5-5-3-3-1-1 Push Jerk 5 x 50 Double Unders Between Sets Then 20-16-12-8-4 – Overhead Squats @ 115/75lbs – Chin Ups – Push
“CF45” 5 x 1 Minute Max Distance Row Then 5 x 1 Minute Air Bike (Lowest RPM) Then 5 x
3 Rep Max Dead Lift Accrue 30 Muscle Ups Or Muscle Up Progressions Between Sets Then 10 Rounds Each, In Partners –
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.