WORKOUT

RX

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 22.5/15kg
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

SCALED

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 15/10kg
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

More info HERE.

 

MEMBER OF THE MONTH – ROSIE

Why I CrossFit: It makes me feel so fit and healthy. Despite the fact some days I am dead on the floor after a workout, the feeling of ignoring that little voice telling you to quit and pushing through the pain to finish a workout or get a PB is such a rewarding feeling. Also meeting so many new people and making new friends of different age groups and backgrounds is awesome.

Learn more about Rosie HERE.