Performance

Snatch 3 x 5 @ 50-60-65-70-75%

10 Minute EMOM

ODD Row 250m

EVEN 10 KBS 32/24kg

Fitness

OverHead Squats 5 x 5 – Building to a heavy set of 5. If squat is immature work squat technique.

10 Minute EMOM

ODD Row 250m

EVEN 10 KB Russian Swings 24/16kg

Bring a Friend Free Intro Workout – introduce your friends and family to MaD CrossFit. Tomorrow, September 6th at 9am.

Free class for all, does not count as one of your weekly visits.

Bodycare