For time:Row 1000m
1-2-3-4-5-6-7-8-9-10 Burpees, alternating with:
10-9-8-7-6-5-4-3-2-1 Hanging Power Cleans (40/30kg)
Run 700m
Post time to comments.
...
"Nancy"
5 rounds for time:
400m run
15 Overhead squats 40/30kg
Post times to comments.
April smashing out a C&J PR at Cooee CrossFit in Perth. Thanks Match Murphy for the coaching tips....
As we take a break, the training continues. Paula has the program and will assume the title CFK Overlord for the next ten days. Enjoy, see you all soon.
Identikit picture assembled by Zoe K....
3 rounds for time:
10 Strict dips
10 Strict pullups
10 Back Squat @ bodyweight
10 Straight leg deadlift 40/30kg
10 sec L-sit
Post time to comments.
...
Double AMRAP #4
AMRAP 1 in 8 mins:
100m row
5 HSPU
Rest 3 mins.
AMRAP 2 in 8 mins:
10 Burpee Box Jumps 20"
5 Toes to bar
Post number of round to comments.
...