For total reps:
4 Minutes of Wall Ball 9/6kg
4 Minutes of Burpees
3 Minutes of Wall Ball
3 Minutes of Burpees
2 Minutes of Wall Ball
2 Minutes of Burpees
*The four minutes of wall ball will start at 10 minutes on a running clock. You have from 0-10 min. to complete a 2km run. If you run takes longer than 10 minutes it will cut into your wall ball time, thus reducing your score.

*Well done to Orla who recently completed a 50km trail run with only general CrossFit programming as her preparation. Awesome work!

A. Deadlift: Work to a heavy set of 5
*Re-grip/reset between each rep. No dumping.

B. Partner Workout
Ascend as far as possible in 10 minutes:
2 Toes to Bar
Top of Deadlift Hold 100/65kg
*One partner hold the barbell while the other performs toes to bar.
*Add 2 T2B per round.

Five rounds:
12 Fat Bar Shoulder to Overhead
100m Farmers Carry
*No rest between movements. Rest as necessary between rounds.
*Choose a load for each movement that allows for an unbroken yet challenging effort. You may increment from round to round.

Ascend as far as possible in 20 minutes:
25 Front Squat 60/40kg
Run 400m
20 Front Squat 70/47.5kg
Run 400m
15 Front Squat 80/55kg
Run 400m
10 Front Squat 90/62.5kg
Run 400m
5 Front Squat 100/67.5kg
Run 400m
*Bars are to be taken from the ground.
*Work back in reverse order if you finish inside 20 minutes.

A. EMOM x 10:
Gymnastics pull
*Try to improve on last week’s effort by either doing more work or a harder movement.

B. For time:
50 Kettlebell Swings 24/16kg
200 Double-unders
50 Kettlebell Swings

Five rounds for load of:
15 Push Jerk
12 Front Rack Lunge
9 Deadlift
*To be performed as a continuous unbroken set.
*Rest as necessary between rounds.

Please note that the gym is closed today. We apologise for any inconvenience.

Here is a workout you can do from home.

For time:
Run 1200m
100 Squats
50 Burpees
100 Squats
Run 1200m

A. Back Squat 4 x 8
*Maintain across.

B. Four sets for max reps:
Strict Pull-up
Dip
*Perform as a superset.
*Rest 2 min. between sets.

With a running clock:
0-10 minutes
Three rounds for time of:
10 Hang Power Clean 40/30kg
10 Lateral Burpees

10-20 minutes
Two rounds for time of:
15 Hang Power Clean 50/35kg
15 Lateral Burpees

20 minutes until completion
One round for time of:
30 Hang Power Clean 60/40kg
30 Lateral Burpees
*WOD stolen and modified from Comptrain.