Tuesday 15/01/19
10-10-10 Dead Lift Accrue 80 Pistols Alternating Legs Between Sets Then 7 Rounds – 7 Power Cleans @ 155/105lbs – 7 Bar
10-10-10 Dead Lift Accrue 80 Pistols Alternating Legs Between Sets Then 7 Rounds – 7 Power Cleans @ 155/105lbs – 7 Bar
5-4-3-2-1 Push Press Accrue 100 Abmat Sit Ups Between Sets Then For Time – 50 KB Swings @ 24/16kg – 750/700m Row
10-5-3-1 Overhead Squat Accrue 30 Strict Chin Ups Between Sets Then “Open Workout 11.4” 10 Minute AMRAP – 60 Bar Facing
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 –
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.