3 Rep Max Dead Lift Mobilise Between Sets Then For Time – 30 Cals Air Bike – 20 Burpee-Box Jump Overs @
6 Rounds – 1st Minute: 4 Front Squats – 2nd Minute: 10 Toes To Bar Then 4 Rounds – 40m Overhead Walking Lunge
3-3-3-3 Hang Power Snatch 5 x 40m Single Arm DB Farmer’s Walk Between Sets Then 10 Rounds (20 Minute Time Cap) –
10 Rep Max Bench Press 5 x 20 Hollow Rocks Between Sets Then 15 Minute AMRAP, In Teams Of 3 – 40m
10 Rep Max Back Squat 5 x 12 Chest To Bar Chin Ups Between Sets Then 20,18,16,14,12,10,8,6,4,2 (20 Minute Time Cap) –
Choose One Or More Of The Olympic Lifts To Work On: – Clean – Snatch – Jerk Mobilise Between Sets Then 10,9,8,7,6,5,4,3,2,1
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.