Thursday 11/05/17
6 Rounds – 1st Minute: 4 Front Squats – 2nd Minute: 4 Muscle Ups Then 15 Minute AMRAP – 10 Strokes On Rower
6 Rounds – 1st Minute: 4 Front Squats – 2nd Minute: 4 Muscle Ups Then 15 Minute AMRAP – 10 Strokes On Rower
5 Rounds (Not Timed) – 40m Dead Ball Carry (Drop At 20m Turnaround) – 8 Box Jumps (High) – 8 Bent Over Barbell Rows –
3-3-2-2-1-1 Hang Power Clean 5 x 15 Toes To Bar Between Sets Then “DT” 5 Rounds – 12 Dead Lifts @
5 x 5 Back Squat 5 x 50 Double Unders Between Sets Then 10 Minute AMRAP – 7 Burpees – 14 Wall
3-3-3-3-3 Overhead Squat Shoulder Mobility Between Sets Then 5 Rounds – 250/220m Row – 10 Power Snatches @ 75/55lbs – 10 Chin
3-3-2-2-1-1 Power Clean 5 x 300m Ski Erg Between Sets Then 3 Rounds – 30 Toes To Bar – 30 Power Cleans
5 x 3 Back Squat Mobilise Between Sets Then For Time – 12 Back Squats @ 225/155lbs – 100 Double Unders –
5 Rep Max Strict Press, Then 2 x Max Reps Push Press @ 5RM Strict Press Weight 5 x 20/16 Cals Air Bike
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.