A. Four rounds:
4-6 Seated Barbell Shoulder Press
6-8 Bent Over Row
*Perform as a superset and maintain the same weight across the sets.

B. ARMAP in 5 minutes:
Burpee Box Jump Over 24/20″

Three rounds for reps of:
1 min. Wall Ball 10/6kg
1 min. Hang Power Cleans 40/30kg
1 min. Ball Slams 12/9kg
1 min. Lunges 20/15kg
1 min. Row
1 min. Rest

Photo: You are looking at the Fittest Female 16-17years crowned at this years CrossFit Games. Congratulations Bella!!

Performance crew come along to the 7am session today for a joint WOD (There will not be a 8am session).

For max load:
21 Deadlift
21 Burpees (Jump over the barbell)
15 Cleans
15 Burpees
9 Snatch
9 Burpees

*For RXD the same load must be used for all movements (Deadlift, Clean & Snatch). Any style of Clean and Snatch is allowed.

For those that haven’t been watching the CrossFit Games you are missing out!  Get inspired and spend your weekend (like us) watching the worlds best athletes compete HERE .

Photo: Luka and the gang with Chad Mackay over in the USA.

A. Clean Pull + Hang Clean
*12 minutes to work to a heavy set.

B. “Elizabeth”
21-15-9 reps for time of:
Clean 60/40kg (must pass through a squat)
Ring Dip

*Read more about the Benchmark workouts – here.

For time:
15 Hang Power Snatch, 30 Push-ups, 45 Sit-ups
12 Hang Power Snatch, 24 Push-ups, 36 Sit-ups
9 Hang Power Snatch, 18 Push-ups, 27 Sit-ups
6 Hang Power Snatch, 12 Push-ups, 18 Sit-ups
3 Hang Power Snatch, 6 Push-ups, 9 Sit-ups
*40/30kg

7.00am
Team Prowler workout. We need numbers to make this work, so get out your tracky dacks and come on in!

8.00am
Rope Climb and Overhead Carry
*Bring Long Socks.

*Well done to Chris T. for one of the stand out efforts during “Hursty” on Wednesday!

A. Clean Pull + Power Clean + Jerk
*Build to a heavy set over the course of 15 min.

B. Three rounds for time of:
15 Hang Power Clean
15 Hand Release Push-ups