CrossFit

**No Open Gym 8.00am - 11.00am

EMOM 9 Mins

1 - 45 Double unders or Practise

2 - 16 Bungee ( Half burpee )

3 - 14 Barbell SDHP Light

Double Strength

Sumo Deadlift + 5 x 12 ( 6each ) Seated Cross leg KB alt arm Strict press

5-5-5-5-5 start 65%+

3 Rds For time

30 Deadlifts *LD RPE5

30 Wall Balls

Endurance Bootcamp

45 sec on 30 sec Rest, for 5 Rds

Airbike Max Cals

3 mins on 1 Min rest transition to next station, 2 Rds

1 - Amrap 16 Mountain Climbers + 16 Abmats

2 - Row Max Distance

3 - DB Burpee to Thruster