CrossFit
Barbell Cycling Practise
Every 90 sec for 4 rds
Light Power Snatch
8 Touch and go Reps (build up slightly)
Wod
Amrap Class Dependant , Teams of 2
100m Farmers Carry Each Relay Style
50 KB Step Overs
80 KB Deadlifts
110 Double Unders
Express Fitness
Rower Intervals 45sec on 30sec rest for 6 rds
20m Shuttle Sprints 20sec on 20sec rest for 8 rds
For time
Single DB Thruster 10-9-8-7-6-5-4-3-2-1
Burpee 1-2-3-4-5-6-7-8-9-10
