281014

Warm UP
400m Run
 
Skills/Strength
Hang Clean 3RM
3-3-3-3-3 (20mins)
 
WOD
Complete For Time
30-20-10
Ground to Overhead 50/30
20m Laps
Chin Ups
(22min Cutoff)
 
 
7pm Beginner
 
Warm UP
400m Run
 
Skills/Strength
Back Squat
Bent Over Row Dumbbell
5-5-5-5-5 (20mins)
 
WOD
15 min AMRAP
10 Sumo Deadlift High Pull
20 Ring Rows
30 Kettlebell Swings Russian

 
 
GET STARTED IN CROSSFIT AT CROSSFIT FIBRE