CROSSFIT PART A Every 3 mins for 15 mins 5 Deadlifts @ 60% @21X1 3-5 Bar Muscle ups PART B 4 Rounds for time 8 Handstand Push ups 12 Ball slams 16 American swings (32/24kg) 200m Run
CROSSFIT PART A Every 1:30 for 15 mins 1 Hang Clean + Front Squat + Split Jerk (2 sec hold in split) @ 70% of Clean 1RM PART B 9 min AMRAP 3 – 6 – 9 etc Dumbell Snatch Burpee Box Jump
CROSSFIT PART A Every 3 mins for 15 mins 5 Strict Press + 3 Push Press @ 65% Strict Press 20 Hollow rocks PART B 4 Rounds each for time 10 Kettlebell (L) Thruster 10 Kettlebell (L) Overhead walking Lunge 10 Kettlebell (R) Thruster 10 Kettlebell (R) Overhead Lunge 50...
CROSSFIT PART A Every 3 mins for 15mins 5 Back Squat @ 65% 5 Strict pull up (AHAP) PART B 15 min AMRAP 500m row 20 Power Clean (50/37.5kg) 20 Kettlebell Snatch (24/16kg) 10 Toes to Bar
