Tuesday 02/10/18
8 Rounds – 1st Minute: 6 Handstand Push Ups – 2nd Minute: 6 Chin Ups **Upscale Or Downscale As Needed Then 3
8 Rounds – 1st Minute: 6 Handstand Push Ups – 2nd Minute: 6 Chin Ups **Upscale Or Downscale As Needed Then 3
3 x 7 Back Squat 5 x 15 Strict Ring Dips Between Sets Then 30-25-20-15-10-5 – Goblet Squats @ 24/16kg – Double
– 3 x 400m Moderate Run (Every 5 Minutes) – 3 x 200m Fast Run (Every 4 Minutes) **Each effort leads into the
1 Rep Max Squat Snatch Then “Jackie” For Time – 1km Row – 50 Thrusters @ 45lbs – 30 Chin Ups
For Time, In Teams Of 3 – Accrue 100/70 Cals On Air Bike, Then 3 Rounds Each Of – 20 Sit Ups –
10-8-6-4-2 Bench Press 5 x 8 Bent Over Barbell Rows Between Sets Then 3 Rounds – 25/20 Cal Row – 25 Push
2-2-2 Power Clean Then “Grace” For Time – 30 Clean And Jerks @ 135/95lbs To Finish 2 x 30/24 Cals
5+ Rounds (Not Timed) – 6 Strict Chin Ups – 2 KB Turkish Get Ups (1 Each Arm) – 40 Double Unders Then
“Kelly” 5 Rounds – 400m Run – 30 Box Jumps @ 24”/20” – 30 Wall Balls To Finish (Optional) 3 Rep Max
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.