Saturday 14/07/18
For Time – 25 Dead Lifts @ 225/155lbs – 25 Handstand Push Ups – 25 Chest To Bar Chin Ups – 25 Dead Lifts @
For Time – 25 Dead Lifts @ 225/155lbs – 25 Handstand Push Ups – 25 Chest To Bar Chin Ups – 25 Dead Lifts @
3-3-2-2-1-1 Power Snatch 5 x 20/15 Cals Air Bike Between Sets Then 12 Minute AMRAP 1,2,3,4,5,6…etc – Power Snatches @ 75/55lbs –
5 Rounds (Not Timed) – 10 Kipping Handstand Push Ups – 60 Double Unders – 300/270m Ski Erg Then 20 Minute Partner AMRAP
7 x 5 Back Squat @ 80% Of 1RM + 10-30lbs 4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40
3 Rep Max, Then 1 Rep Max Bench Press Accrue 40 Strict Chin Ups Between Sets Then “Rest Day” 5 Rounds
5 x 50m Sprints **On a running clock performs sprints @ 0,2,4,6 and 8mins and at intensities of 80%, 85%, 90%, 95% and 100%
3 Rep Max Overhead Squat (Including 1 Set @ Medium Weight For Max Reps) Shoulder Mobility Between Sets Then 10 Rounds –
3 Rep Max Dead Lift 5 x 10m Single DB Overhead Walking Lunge Each Arm Between Sets Then 3 Rounds – 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.