TUESDAY 10/07/18

CROSSFIT PART A Every 3:00 for 15min 3 Front Squat @ 85% 12 Handstand plate step ups PART B 3 x 3 min AMRAP 6 Handstand Push ups 9 Deadlift (65/45kg) 12 Air Squats *2 min rest between AMRAPS

MONDAY 09/07/18

CROSSFIT Each Part for time: A] 400m Run⠀ * 2 min Rest B] 400m Run⠀ 10 Bar Facing Burpees⠀ * 2 min Rest C] 400m Run⠀ 10 Bar Facing Burpees⠀ 15 Power Cleans (61/42.5kg)⠀ * 2 min Rest D] 400m Run⠀ 10 Bar Facing Burpees⠀ 15 Power Cleans (135/95)⠀ 100 Double Unders⠀...

SUNDAY 08/07/18

CROSSFIT MET-CON For time 100 Deadball squats (20/15kg) 100 American swings (24/16kg) 100 Push ups 100 Sit ups 100 Deadball lunges (20/15kg) * EMOM stop and perform 2 Burpees

SATURDAY 07/07/18

CROSSFIT PART A Every 3 mins for 15 mins 10 TnG Deadlift @ 60-65% 5 Strict Dip (AHAP) PART B 5 min AMRAP 5 Toes to Bar 10 Air Squats *5 min rest PART C 5 min AMRAP 5 Handstand Push ups 10 Russian...

FRIDAY 06/07/18

CROSSFIT PART A Every 3 mins for 15 mins 3 Strict Press @ 85% 4/4 Single-Leg Box Jump PART B For time 25-50-75-100 Double Unders 5-10-15-20 Power Snatch (42.5/30kg) Overhead Squats