LIFT

Clean Complex Clean + Hang Clean + Jerk

Clean Complex for load, Clean From Floor + Hang Clean + Jerk

20 Mins to build to a heavy complex. Record heaviest 5 sets.

WORKOUT

“Helen”

Performance
3 RFT:
400 meter run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Fitness
3 RFT:
400m Run
21 Russian KB Swings 24/16kg
12 Body Rows

CROSSFIT TOTAL ON SATURDAY 9AM TO 11AM.

A chance to test your max Back Squat, Press and Deadlift. Plenty of time to warm up and rest between lifts as we spread them out over 2 hours.

THROWBACK THURSDAY

We expect a few people in the gym next weekend for BaD As 007. This is from last year at BaD As VI

We expect a few people in the gym next weekend for BaD As 007. This is from last year at BaD As VI