A) WOD  24 Minute AMRAP Handstand Hold max effort  10 Box Jump Burpees 20 Jumping Pull Ups 30 KB Swings  20 Reverse Crunches  10 Box Jump Overs 

A) Warm Up 3 Minutes run  Burgner warm up 10 Banded Pull Ups 10 UW BB Hang Power Cleans  10 UW BB Front Squat 2 Minutes Banded Hip Extension B) 1RM 20 Minutes to complete Snatch  or Snatch tekkers C) WOD  Badger 3 Rounds for time 30 Squat clean (45/30)  30 Pull-ups Run 800 meters

Monday Bank Holiday class times are the same as Saturday timetable… CrossFit – 8.30-9.30am & 9.30-10.30am HIIT – 9.30-10.00am & 10.00-10.30am Open Gym – 10.30am-12.30pm Thanks all x

A) WOD  45 Seconds work, 15 Seconds rest  6 rounds  Box Jump  Thrusters ( DB or empty bar bell) Burpees Rowing 

Finishing off the 1RM testing today and tomorrow  A) Warm up Single skips 2 minutes 10 Walk out push ups  10 UW BB Hang Power Cleans  10 UW BB Push Press 20 Lunge with rotation 20 PVC Shoulder rollouts  20 PVC OHS 2 Minuts tricep distraction B) 1 RM  15 Minutes to complete  Find your (more…)