A: 10:00 EMOM

UB Pull-ups

Kipping Beat Swings


B: 3 RFT (7:00 Cap)

8 DeadBall Over 55/35kg
10 Burpees
12 DB Push Jerk 20/12.5kg

Deadball 65/45kg
Dumbbells 22.5/15kg

C: 6:00 EMOM

10 SA DB OH Walking Lunge
*Alternate DB side each minute

CrossFit Teens

A: Running Clock
4 Rounds

Min 1 10 Front Squats
Min 2 40m Deadball Carry at Stomach
Min 3 Rest

B: 7:00 AMRAP

4 Barbell Squat Snatch 35/25kg
12 Box Jumps 24/10″

C: Indian File Rope Climbs

10:00 Running Clock

Olympic Lifting

A: Power Clean

Build to a 1RM then decrease 10-15kg for 2 x 2

B: Tall Jerk

Drive bar from shoulder to eye level- then pause & drop under into split jerk
4 x 3 @ 50%
*Dip drive and pause with bar at eye level, then jerk
*Increase 2.5-5kg

C: Back Squat

Build to a 3RM then decrease 15-20kg for a 5 rep drop set

Quick Fit

A: 10:00 Assault TT; Max Calories

B: 3 RFT (12:00 Cap)

400m Run
30 Wallballs

C: Single Leg Hip Thrust

3 x 10 each side; Rest 1:00 B/W