WORKOUT OF THE DAY

10 Min EMOM

2 Power Snatches

Build

 

3min AMRAP X4

3 Devils Press 45/30

6 Toes 2 Bar

9 Sit ups

 

1 min rest

5 Rounds Every 5 Mins

500 M Row + 3 Deadlifts

R1 – 65%

R2 – 75%

R3 – 85%

R4 – 90-95%

R5 – 1 Rep at Max weight with form

 

3 rounds at 3 Min

1 min rest between rounds

AMRAP

10 KB Deadbugs

20 Russian KB Twists

30 Flutter Kicks

 

18 Mins for Quality

5 Bench Press Climbing

20 Kneeling 1 Arm DB Press

1 Min Elbow Side Plank

 

4 min Rest

 

10 Min Amrap

5 Push Ups

10 Pull Ups

25 DU”s

10 Min EMOM

2 Back Squats at 75%

 

4 Rounds every 3 Min

18/15 Cal Assault Bike

20 Wall Balls 20/14

 

4 Rounds Every 3 Min

15/12 Cal Run

3 Squat Cleans 225/155

Teams of 2

8 Min Max Row – 250 Intervals

P1 = Row

P2 = Plank

 

3 Min Rest

 

8 Min Amrap

10 KB Stiff Legged DL’s

5 Broad Jumps – 1 mat

10 KB Power Cleans 5/5

 

2 Min Rest

 

8 Min Amrap

10 Double DB Rows

10 1 Arm DB Split Snatch 5/5

10 Push Ups

 

 

Teams of 2

0-8 Mins

1600 M Run

 

10 – 30 Mins

2 Rounds

50 Wall Balls 20/14

50 Box Jump Overs 24/20

 

2 Rounds

50 Push Jerks 135/95

200 DU’s

 

Remaining time Max Cal Assault Bike

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HIGH INTENSITY INTERVAL TRAINING

A 45 minute total body performance and conditioning program designed to train members with the same varied functional movements as Crossfit but without the barbell.

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