14 Aug Wednesday, 15/08/12
The gym will be open today for the public holiday at 7am and 4pm only. These will be regular CrossFit classes.
This is a 20 minute workout in 2 parts.
Part 1 – 15 minutes
1 minute to strip your bar, rack it, prepare weights for Part 2.
Part 2 – 5 minutes
On the minute, every minute for 15 minutes:
3 Squat Cleans (70/50kg)
3 Clapping Pushups
(5 Burpee Penalty, or Motivational Consequence, for every rep not completed within the minute to be paid immediately after the 20 minutes elapses)
AMRAP in 5 minutes:
2 x 10m Shuttles of Pinch Grip Farmer Carry ( 2 x 20/15kg weight plates – the shuttle does not count unless the full 10m are covered without putting down/dropping the weight plate.)
10 Overhead Lunges (20/15kg)