Wednesday 20/04/16
5 x 5 Push Press Accrue 40 Strict Chin Ups Between Sets Then 13 Minute AMRAP – 7 Shoulder To Overheads @
5 x 5 Push Press Accrue 40 Strict Chin Ups Between Sets Then 13 Minute AMRAP – 7 Shoulder To Overheads @
3 x 3 Dead Lift Accrue 30 Strict Handstand Push Ups Between Sets Then 7 Rounds (18 Minute Time Cap) – 15
5-5-5-5-5 Back Squat 5 x 15 Russian KB Swings Between Sets Then “Death By Row-Burpee” For Time – 2km Row.
3 Rep Max Power Clean And Jerk (Touch And Go) 5 x 1 Minute Ski Ergs Between Sets Then 12 Minute AMRAP
5 Rounds For Strength – 10 Front Rack Or Overhead Step Lunges (5 Per Leg Alternating) – 40m DB Farmers Walk (Increasing Weight) – 10
Choose Between 3 x 3 Dead Lift 5-5-5-5-5 Box Jumps (Increasing Height) And 5 x 10 Wall Balls Between Sets Or
10-10-10-10-10 Push Jerk 5 x 8 Pistols Per Leg Between Sets Then 3 Minutes – 500/450m Row – Max Reps Toes To
10 Rep Max Back Squat 5 x 20sec Weighted Planks Between Sets Then 12 Minute AMRAP – 6 Sandbag Ground To Shoulder
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.