CrossFit

A: 15:00 to find a 1RM Front Squat and 1RM Strict Press

B: Grip and Rip

10:00 AMRAP
10 Pull-ups
10 Sumo Deadlift High Pulls 42.5/30kg
(Retest from 9th April 2018)

Olympic Lifting

A: Clean and Jerk

Increase 2.5-5kg each week

B: Back Squat

Increase 2.5-5kg each week

C: Deadlift

Increase 2.5-5kg each week

Quick Fit

A: 7 Rounds

1:00 Assault; 30 secs Rest
1:00 Row; 30 secs Rest

B: For time

100 Double Unders/200 Singles
100 Walballs for time
100 Double Unders/200 Singles

C: Kettlebell Windmill

3 x 6 each side
Rest 1:00 between

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