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

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