Over Head Squat 5 x 5 @ 65-75-80-80-80%


Hang Power Snatch 2 x 8 build up to a heavy double :-)

Finish with a 9 Min AMRAP of:

18 Over Head Lunges 15/10kg

12 Thrusters 35/20kg

6 Ring Dips

REMINDER: Tomorrows 9am class is  a Bring a Friend workout. Introduce friends and family to this thing called CrossFit. Free session for all, does not count as one of your weekly visits.

Strength Training

old school gym

Old School Gym. Look familiar?