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Warm UP (15 min)
20 20m Laps; Lunge Flow; 15 Rep Bear Complex
 
6:15 Strength (15 min)
Thruster Max Weight
5-3-3-1-1-1
 
6:35 WOD 1 (5 min AMRAP)
6 Box Jumps 24/16
6 Strict Chin Ups
 
6:41 WOD 2 (5 min AMRAP)
3 Thrusters 60/40; 70/50
5 Toe To Bars
 
6:47 WOD 3 (5 min AMRAP)
6 Overhead Squat
6 20m Sprints
 
Accessory
Kipping Practice
Muscle Up Transitions
Hand Stand Practice
5 x 100m Ski Erg Weekly Assignment
 

 
 
GET STARTED IN CROSSFIT AT CROSSFIT FIBRE