TUESDAY 19/06/18

CROSSFIT PART A Every 1:30 for 15 mins (5 sets of each) 1] 5 Strict Press @ 70% 2] 30 sec Hollow hold + 20 Hollow flutters PART B 15 min AMRAP 2-4-6-8 etc DB Snatch (22.5/15kg) Burpees Box Jumps...

MONDAY 18/06/18

CROSSFIT PART A 15 min alternating EMOM 1] Run 2] Wall balls 3] Row PART B 3 Rounds for time 25 Deadlifts (80/55kg) 1km Bike

SUNDAY 17/06/18

CROSSFIT MET-CON For time: 1km run 15 Clusters (52.5/35kg) 12 Rope climbs 12 Clusters (52.5/35kg) 9 Rope climbs 9 Clusters (52.5/35kg) 6 Rope climbs 1km run

SATURDAY 16/06/18

CROSSFIT PART A 7 min AMRAP 5 Strict Handstand Push-Ups 10 Thrusters (42.5/30kg) 500m Bike * 5 min rest PART B 7 min AMRAP 40 Double-Unders 10 Hand-Release Push-Ups 10 Pull-Ups * 5 min rest PART C 7 min AMRAP 15 Box Jumps (24″/20″) 10 Toes to Bar 8 Ring...

FRIDAY 15/06/18

CROSSFIT PART A Every 1:30 for 8 sets 2 Split Jerk @ 70% PART B “NANCY” 5 Rounds for time 400m run 15 Overhead squats (43/30kg)