7.00am
In 25 minutes:
Run 3km (see attached map)
Max rounds Cindy
*A round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

8.00am
AMRAP in 20 min:
Run 400m
12 Shoulder to Overhead 50/35kg
1 Legless Rope Climb
*Bring long socks to protect your legs during the descent on the rope.

A. Back Squat 5-5-5-5-5

B. For total time:
21-15-9 reps of:
Deadlift 80/55kg
Double-unders (x 3)

Rest 1 min.

15-9 reps of:
Deadlift 80/55kg
Double-unders (x 3)

Rest 1 min.

9 reps of:
Deadlift 80/55kg
Double-unders (x 3)

Five rounds for max reps:
Dips
Ring Rows (feet elevated)
*Move straight from the dips to the rings rows and rest 2 minutes between rounds.

EMOM x 30:
1. 20/15 cal. row
2. Rest
3. 10 x 20m shuttle run
4. Rest
5. 20 Burpees (6 inch jump and touch)
6. Rest
*Rx’d is based on completion.

*Thanks to everyone who came along to the beach workout on Saturday. We’ll certainly be doing more training in the great outdoors in the coming months!

Five rounds for time of:
15 Thrusters 60/40kg
Run 400m

Beach workout today 7:30-8:30am see the attached map for details of where to go.

Bring a towel in case you decide to go for a swim after the workout and your money for breakfast afterwards (if you’re keen).

If we decide to move the workout back to the gym due to bad weather we will update the website by 7am in the morning.

A. Five rounds:
6-8 Bent Over Row
Push-up, Dip, HSPU
*Perform these as a superset.
*Pick a pushing movement that will see you get between 8-12 reps in your first set.

B. Three rounds:
Max reps Pull-ups
*Rest 60 sec. between rounds.

*Please note that this Saturday’s training will take place at the beach. Details can be found above.

A. Build to a heavy Hang Snatch (15 min.)

B. CrossFit Open 15.1
AMRAP in 9 min.
5 Snatch 52.5/35kg
10 Deadlift 52.5/35kg
15 Toes to Bar

A. 1RM Front Squat
*Compare to last time – here.

B. Five rounds for time of:
10 Front Squat 60kg
20 Lateral Jumps (over barbell)
*Compare to last time – here.