Saturday 26/03/16
3 x 3 Power Clean Accrue 50 Ring Dips Between Sets Then For Time – 30 Box Jumps @ 24″/20″ – 30
3 x 3 Power Clean Accrue 50 Ring Dips Between Sets Then For Time – 30 Box Jumps @ 24″/20″ – 30
10 Minute AMRAP, In Teams Of 3 – 40sec Air Bike Sprint – 8 Burpees – Rest **Each team member follows once the previous
1 Rep Max Dead Lift 5 x 15 Toes To Bar Between Sets Then For 15 Minutes, in teams of 3 or
5 x 8 Strict Press 5 x 1 Minute Ski Erg And Shoulder Mobility Between Sets Then 20 Minute Partner AMRAP –
7 Rounds – 1st Minute: 3 Front Squats – 2nd Minute: 6 Strict Chin Ups Then 5 Rounds (16 Minute Time Cap) –
3-3-2-2-1-1 Hang Power Clean 5 Rep Max Weighted Push Up Between Sets Then For Time – 10,9,8,7,6,5,4,3,2,1 Hang Power Cleans @ 135/95lbs
“Open Workout 16.4” 13 Minute AMRAP – 55 Dead Lifts @ 225/155lbs – 55 Wall Balls – 55 Cal Row – 55 Handstand Push
7 x 3 Front Squat 5 x 1 Minute Ski Erg Between Sets Then 2 Rounds (15 Minute Time Cap) – 30
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.