February 2020

5pm - CrossFit Kids only.   4 x 4 minute AMRAPs   A) 0 – 4:00 8/6 Calories 4 Burpees   B) 8:00 – 12:00 8 Alt DB Snatches 4 Ring Dips   C) 16:00 – 20:00 8 Situps 4 Plank Jacks 4 Grasshoppers (L+R = 2)   D) 24:00 – 28:00
 8 Box Jumps (24/20”) 4m HS...

A) “Holleyman” 30 rft: 5 Wall Balls (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) or B) Partner “Helton” 3 rft: 800m Run 30 DB Squat Cleans (2 x 20/15kg) 30 Burpees or solo (scaled) 3 rft: 800m Run 15 DB Squat Cleans 15 Burpees [vc_gallery type="image_grid" images="22278" img_size="full" column_number="2"...

5pm - CrossFit Kids only Thor’s Day A) 400m Farmer Carry B) Prowler Runs C) Tyre Flips D) 10 Deadball OTS (onto a box) 20m Deadball Hug Carry 10 Deadball OTS E) 15 Calories 20 Single Arm DB S2OH 15 Calories [vc_gallery type="image_grid" images="22259" img_size="full" column_number="2" grayscale="no"...

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