PART A Deadlift 9 Reps @ 70% 7 Reps @ 75% 5 Reps @ 80% 3 Reps @ 85% Rest 2:30min between each set PART B 4 Rounds for time 21 Ball Slams (12/9) 15 Toes to bar 9...
CONDITIONING As many reps as possible in 5 minutes 100 Double Under Buy in 12 Power Cleans (52.5/35) 4 Burpee Box Overs (24/20") REST 5 Minutes As many reps as possible in 5 minutes 100 Double Under Buy in 8...
Nothing flashy today crew - get in, get the work done and leave a fitter, more capable human. Let's not have the cherry-picking chat again. If you suck at running, you won't get better by sitting at home and not...
Please Note - Due to today's Labour Day public holiday we are only open for an 8:00am CrossFit Class. All normal session will be back on tomorrow (Tuesday 8th May) PART A "Fran" For time 21-15-9 Reps Thruster (42.5/30) Pull up...
PART A Overhead Squat Build to a Heavy Double PART B For time 50/40 Calorie Row OR Bike 27 Chest to bar pull-ups 21 Power Snatches (52.5/35) 15 Overhead Squats 9 Snatches
PART A Hang Clean 15 minutes to work to a Heavy Single PART B As many rounds as possible in 8 minutes 3 Hang Clean (42.5/30) 3 Toes to Bar 6 Hang Clean (42.5/30) 6 Toes to Bar 9...
PART A 5 minutes to complete: 600m Run, then, As many rounds as possible of 12 Deadlifts (85/60) 12 Lateral Bar Hop Burpees Rest 5 minutes 5 minutes to complete: 400m Run, then, As many rounds as possible of 9...
PART A Back Squat 10 Reps @ 72% 8 Reps @ 77% 6 Reps @ 81% 4 Reps @ 85% 2 Reps @ 90% Rest 2 minutes between sets PART B As many rounds as possible in 16 minutes 30...