Saturday 11/03/17
“Open Workout 17.3” For Time (24 Minute Cap) Before 8:00 Minutes 3 Rounds – 6 Chest To Bar Pull Ups – 6 Squat
“Open Workout 17.3” For Time (24 Minute Cap) Before 8:00 Minutes 3 Rounds – 6 Chest To Bar Pull Ups – 6 Squat
3 x 3 Dead Lift 5 x 300m Ski Erg Between Sets Then 5 Sprint Rounds – 15/12 Cals Air Bike –
10-8-6-4-2 Bench Press Accrue 2-3 Minutes Of L-Sit Between Sets Then 12 Minute AMRAP – 10 Push Jerks @ 115/80lbs – 8
5 Rounds – 1st Minute: 5 Back Squats – 2nd Minute: 6 Strict Handstand Push Ups Then 4 Rounds – 300m Row –
3-3-2-2-1-1 Power Snatch 5 x 50 Double Unders Between Sets Then 3 Rounds – 20 Bar Facing Burpees – 20 Snatches
“Open Workout 17.2” 12 Minute AMRAP 2 Rounds – 50ft Weighted Walking Lunge @ 2 x 22.5/15kg DBs – 16 Toes To Bar
3 Rep Max Bench Press, Then 3 x Max Reps Bench Press @ 60% Of 3RM 5 x 20 Hollow Rocks Between Sets
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.