20 Minutes To Find 3 Rep Max, Then 1 Rep Max Front Squat Accrue 30 Strict Chin Ups Between Sets Then “Rest
3-3-3-3-3 Power Snatch 5 x 15 Ring Dips Between Sets Then 7 Rounds (14 Minute Time Cap) – 5 Dead Lifts @
5 x 3 Split Jerk 5 x 20sec Weighted Planks Between Sets Then 7 Minute AMRAP – 7 Shoulder To Overheads @
3-3-3-3-3 Back Squat 5 x 10 Floor Press Between Sets Then 21-15-9 – Back Squats @ 225/155lbs – Cals On Rower x
20 Squat Snatches On Cadence 1 Rep Every 30 Seconds For 10 Minutes Then 3 Rounds – 5 Power Snatches @ 135/95lbs –
3-3-2-2-1-1 Dead Lift 5 x 1 Minute Ski Erg Between Sets Then 10 Minutes To Warm Up Or Practice Hang Power Clean
5 Rounds (Minimum) – 20m Dog Sled (Increasing Weight) – 7 Handstand Push Ups – 7 Box Jumps (Increasing Height) Then 20 Minute
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.