WORKOUT

‘24 Min Partner AMRAP’

30 Burpees
Overhead barbell hold 50/35/25kg
One person must be holding the bar overhead for burpees to count*

30 Front squat 50/35/25kg
Pull up bar hang
One person must be hanging from pull up bar for front squats to count*

*Partners must swap if the ‘hold’ person stops.

Run 200m with 3 x slam ball/med ball per team (must take heaviest available)

10am SKILL SESSION – GET YOUR GOATS

Work on a weakness. The coach will be there to help you out, but you can work on anything you want.

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STRENGTH

THIS is the CrossFit Journal article that forms the basis of our programming philosophy.  If you can’t read it, then get yourself a Journal Subscription today.

How many times have we read on the CrossFit.com comments about people who think they need to do a separate strength program to get better at CrossFit? While we agree that increased strength will likely make you a better CrossFitter, the idea that you need to do a separate strength program is dead wrong.