Please confirm your attendance to Saturdays Weightlifting seminar (8am - 10am) , by writing your name on the white board

CrossFit

Strength Back Squat

3-3-3-3-3-3

Gymnastics Skill

EMOM 9 Mins

1 - Bar muscle up kip / BMU

2 - Pistol

3 - Rest

18.5 Amrap 7 Mins

3 Thruster 3 Chest 2 bar

6 Thruster 6 Chest 2 bar

9 Thruster 9 Chest 2 ba etc…

7.15am Express Fitness

10 Min clock complete 2 x 500m row

14 Min Clock For Max reps, teams of 2

3 Min Burpee

3 Min Alt DB snatch

4 Min Cal

4 Min Wall Balls