8 Rounds – 1st Minute: 5 Box Jumps (High) – 2nd Minute: 10 Ring Dips Then 20 Minute AMRAP, In Teams Of 3
5 x 5 Strict Press 5 x 20 Hollow Rocks Between Sets Then 18 Minute AMRAP – 30 Bar Facing Burpees –
3 x 3 Power Clean Accrue 30 Strict Chin Ups Between Sets Then 5 Rounds – 30sec: Power Cleans @ 165/115lbs –
3 x 3 Back Squat Accrue 50 Kipping Or 30 Strict Handstand Push Ups Then 5 Rounds – 30sec: Back Squats @
2-2-2-1-1-1 Reps Of The Complex: – 1 Hang Squat Clean – 1 Front Squat 5 Rep Max Weighted Push Up Between Sets Then
20 Minutes To Find 1 Rep Max Shoulder To Overhead Shoulder Mobility Between Sets Then 12 Minute AMRAP – 16 Snatches @
5 Rounds (Not Timed) – 20m Prowler Push – 10 Bent Over Barbell Rows – 50 Double Unders Then “Jade’s Joy” 3
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.