CrossFit
A: Running Clock
5 Rounds
Min 1 8 Front Squat
Min 2 12 Dual DB Push Press
Min 3 Rest
*Aim to stay at the same weight across all sets
*Aim for a 2.5-5kg increase each week for 4 weeks
B: 9:00 AMRAP
7/5 Cal Row
8 T2B
10 Alt DB Snatch 22.5/15kg
*Please do in 2 heats
*Partners to reset rowers each round
Quick Fit
A: Row Every 4:00
500m; Rest 2:00; 22 spm
500m; Rest 2:00; 22 spm
500m; Rest 2:00; 22 spm
500m; Rest 2:00; 22 spm
*Aim to maintain the set stroke rate on each interval
B: 4 Rounds for time
20 Ring Rows
16 Alternating Front Rack DB Lunge
10 DB Push Press
C: 3 x 30s Max Russian Twist; Rest 1:00
