“Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Squats Post times to comments.
Back Squat 50 x bodyweight Post number of sets required to comments. Rest no longer than 3 minutes between sets. Finisher: 200 double unders 30 GHD situps 100 double unders
2x “Fran” 21-15-9 Thusters (42kg/30kg) Pullups 10 min rest between efforts
Ten rounds for time of: 60kg (45kg) Deadlift, 15 reps 15 push-ups Post times to comments.
3-3-3-3-3-3-3 Alternate between the following stations working up to 3 RM by the final set of each. Front Squat Weighted Pullups Weighted Dips Post loads to comments.
50 Kettlebell swings (24/16kg) Then: 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20″) Chest to Overhead (40/30kg) Then: 800m run Thanks to CrossFit SEQ for the inspiration for this workout. Post time to comments.
Accumulate 5 minutes of handstands in as few efforts as you are able. Each time you drop out of the handstand sprint 100m. This will also be a skills session. Post number of efforts to comments.