5 Rounds (Not Timed) – 10 DB Snatches (Increase Weight) – 100 Battle Ropes – 15/12 Cals Air Bike (Legs Only) – 60 Double Unders
3-3-3-3-3 Back Squat 5 x 1 Minute Planks Between Sets Then 20 Minute Partner AMRAP – 80 Sandbag Back Squats @ 45/30kg
10-10-10-10-10 DB Bench Press Accrue 40 Strict Chin Ups Between Sets Then 5 Rounds – 8 KB Thrusters @ 2 x 24/16kg
3-3-3-3-3 Power Clean 5 x 15 Ring Dips Between Sets Then 4 Rounds (20 Minute Time Cap) – 4 Dead Ball Cleans
4 x 200m Fast Run (1 Round Every 3 Minutes) Rest 3 Minutes 3 x 400m Moderate Run (1 Round Every 4 Minutes)
1 Rep Max Squat Snatch, Then Perform 10 Squat Snatches @ 70% Of 1RM (For Technique) Then For Time – 100m Waiter’s
3 Rep Max Push Jerk Overhead, Front Rack And Wrist Mobility Between Sets Then 5 Minute AMRAP 1,2,3,4,5….etc – Handstand Push Ups
3 x 3 Dead Lift 5 x 300m Ski Erg Between Sets Then For Time – 1000/900m Row – 60 Power Cleans
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.