Tuesday 12/09/17
10 Rep Max Back Squat Accrue 40 Strict Chin Ups Between Sets Then For Time – 9 Squat Cleans @ 135/95lbs –
10 Rep Max Back Squat Accrue 40 Strict Chin Ups Between Sets Then For Time – 9 Squat Cleans @ 135/95lbs –
3 Rep Max Dead Lift 3 Rep Max Weighted Strict Ring Dip Then 6 Rounds Of 3 Minutes – 500/450m Row or
Every Minute For 10 Minutes – 2 Squat Cleans (Touch And Go) Then 10 Minute AMRAP – 3 Clean And Jerks @ 185/125lbs
3-3-3-3-3 Back Squat 5 x 1 Turkish Get Ups Per Arm Between Sets Then “Battle Of The Bluff 2016 Event 3 –
5 Rounds (Not Timed) – 8 DB Bench Rows Per Arm – 40m Dog Sled @ 135/90lbs – 300m Ski Then 5 Rounds
“30 Muscle Ups For Time” Then 15 Minute AMRAP – 20 Thrusters @ 45/35lbs – 10 Strokes On Rower At Or Below 1:30/1:45
5-5-3-3-1-1 Push Press Shoulder Mobility Between Sets Then 10 Rounds – 7 Burpees – 14 KB Swings @ 24/16kg **Complete 20/16
2km Black Rock Sea Wall Run Including: – Hill Sprints – Step Ups – Squat Holds – Bench Dips – Single Leg Toe Touches –
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.