August 2017

A) 5 x Complex   1 Press 3 Push Presses 5 Push Jerks   B) Partner WOD   AMRAP in 12 minutes:   A - 20 Cal Row B - 20 Box Jumps   A - 20 RKBS B - 20 Lunges   A - 20 Second Tuck Support B - 20 Squats   - both partners complete A and B before moving on ...

7am Weightlifting 6, 7, 8am CrossFit A) "Klepto" 4 rft: 27 Box Jumps (24/20") 20 Burpees 11 Cleans (65/45kg) - Click here to compare to 11/06/15 or B) "T.U.P" 15-12-9-6-3 reps for time: Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups (sub Box Jumps or Burpees to reduce Pull-Up volume) - Click here to compare to 05/04/16 ...

A) AMRAP in 10 minutes: 6 Hollow Rocks 8 DB Power Cleans (2 x 20/15kg) 10m DB Lunge Walk (2 x 20/15kg) 12 Grasshoppers (L+R = 2) B) AMRAP in 10 minutes: 6 V-Ups 8 Pushups 10 Wall Ball (9/6kg) 12 Cal Row https://www.youtube.com/watch?v=NewivK4Tk4c...

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