Wednesday 12/10/16
5 Rounds (Not Timed) – 20m Prowler Push – 10 Bent Over Barbell Rows – 50 Double Unders Then “Jade’s Joy” 3
5 Rounds (Not Timed) – 20m Prowler Push – 10 Bent Over Barbell Rows – 50 Double Unders Then “Jade’s Joy” 3
2-2-2-2-2-2 Dead Lift 5 x 10 Strict Ring Dips Between Sets Then 2 Rounds – 10 Power Cleans @ 135/95lbs – 15
4 x 7 Back Squat 5 x Max L-Sit Holds Between Sets Then 14 Minute AMRAP – 9 Back Squats @ 155/105lbs
2-2-2-2-2 Of The Complex: – 1 Power Snatch – 1 Hang Power Snatch Accrue 20 Muscle Ups Between Sets At The Top Of Each
5-3-1 Front Squat 5 x 12 Burpees (Speed) Between Sets Then 7 Rounds (15 Minute Time Cap) – 7 Overhead Squats @
3 x 8 Stiff Legged Dead Lift 5 x 20 Hollow Rocks Between Sets Then 20 Minute Partner AMRAP – 60 Dead
5-5-3-3-1-1 Strict Press 5 x 12 Barbell Rack Rows Then 20-16-12-8-4 – Shoulder To Overheads @ 165/115lbs – Wall Balls To
5-5-3-3-1-1 Back Squat 5 x 15 Toes To Bar Between Sets Then 15 Minute AMRAP – 100m Dog Sled @ 90/55lbs –
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.