3 x 5 Dead Lift 5 x 10 Ab Wheel Rollouts Between Sets Then 12 Minute AMRAP – 8 Dead Lifts @
3 x 8 Strict Press 5 x 10 Ring Rows Between Sets Then 5 Rounds (10 Minute Time Cap) – 7 Handstand
3-3-3-3-3 Power Clean 5 x 20 Hollow Rocks, Straight Into 60sec Plank Between Sets Then 10-8-6-4-2 (12 Minute Time Cap) – Power
5-5-3-3-1-1 Back Squat 10-10-10-10-10 DB Bench Press Between Sets Then 25 Minute AMRAP – 10/8 Cal Row – 10 Wall Balls –
5 x 5 Strict Press 3 Rep Max Weighted Strict Chin Up Between Sets Then 21-15-9 – Shoulder To Overheads @ 135/95lbs
20 Minute Partner AMRAP – 15m Synchro Single DB Overhead Walking Lunge @ 22.5/15kg (Right Arm) – 20 Synchro Burpees – 15m Synchro Single DB
1-1-1-1-1-1 Power Snatch 5 x 300/270m Ski Erg Then 10 Rounds – 6 Power Snatches @ 95/65lbs – 6 Box Jump Overs
7-7-5-5-3-3 Back Squat Accrue 50 Strict Ring Dips Between Sets Then “2km Row”
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.