Saturday 16/01/16
3 x 3 Power Snatch 5 x 15 Goblet Squats Between Sets (Increasing Weight) Then 14 Minute AMRAP – 6 Back Squats
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 –
8 Rounds – 1st Minute: 4 Front Squats – 2nd Minute: 4 Strict Handstand Push Ups Then 15 Minute AMRAP – 15 Hang
30 Minutes To Find 1 Rep Max Clean And Jerk Then 7 Rounds (20 Minute Time Cap) – 3 Clean And Jerks @
3 x 5 Overhead Squat Shoulder Mobility Between Sets Then “Triangle Choke 2” 3 Minute AMRAP – 25 Wall Balls –
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.