CrossFit

A1: 4 Rounds

Min 1: 7, 5, 3, 1 Weighted Pull-ups
Min 2: 5-7 Unilateral DB Floor Press (each side)
Min 3: Rest

B: 4 Rounds – 2:00 Work; 3:00 Rest

6/4 Cal Row
8 Wallballs 9/6kg 10/10″
8 T2B

RX+
Use a 12/9kg Deadball for Wallballs to 10/10″

Quick Fit

A: Row or Assault

5 x 2:30 Work; 2:30 Rest

B: 10:00 EMOM

6 Shuttle Runs + Max Burpees

C: Plank

3 x 45s Plank
Add weight if achieved easily

Olympic Lifting

A: Clean from High Blocks

*Clean from Blocks or Hang*
5 x 1; Every 2:30

Target: 2.5-5kg increase per week

B: Back Squat

1 x 3; Rest 3:00
Then decrease by 20kg for 2 x 5; Rest 3:00

Target: 2.5-10kg increase per week

C: Bench Press

1 x 3; Rest 3:00
Then Decrease by 15kg for 4 x 3 Speed Bench; Rest 3:00

Target: 2.5-5kg increase per week

Candice RFX  (67 of 92)