3-3-2-2-1-1 Squat Clean And Jerk Then 5 Rounds (15 Minute Time Cap) – 5 Squat Cleans @ 185/125lbs – 10 Handstand Push Ups
3 x 7 Back Squat 5 x 300/270m Ski Erg Between Sets Then “30 Muscle Ups For Time” **10 Minute Time
5 x 10 Stiff Legged Dead Lifts (Max Weight 185/125lbs) 3 x 30 Synchro Abmat Sit Ups As A Group Between Sets Then
8-8-8-8 Strict Press 5 x 20 Hollow Rocks Between Sets Then 8 Minute Partner AMRAP – 50 Push Presses @ 115/80lbs –
20 Squat Snatches On Cadence 1 Rep Every 30sec For 10 Minutes Then 3 Rounds – 15 Overhead Squats @ 115/80lbs – 300/270m
7-7-5-5-3-3 DB Bench Press 5 x 10-15 Wall Balls @ 14/10lbs Between Sets Then “Fran” 21-15-9 – Thrusters @ 95/65lbs –
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.