CrossFit

A: Running Clock

4 Rounds

Min 1 10 Deadlift
Min 2 10 Seated DB Press
Min 3 Rest

*Aim to stay at the same weight across all sets.
*Aim for a 2.5-5kg increase each week for next 4 weeks

B: 10 Rounds

1:00 Max Double Unders
1:00 Max Cal Row in 1:00
2:00 Rest

*Score = Calories + Reps

CrossFit Teens

A: 3 RFT (6:00 Cap)

10 DB Thrusters Dual 15/10kg
15 Deadball Slams 15/10kg

*Tight cap choose weight wisely

B: 4 Rounds; Every 3:00

3 Split Jerks

*In between sets please complete 3 empty barbell Tall Jerks to focus on foot work and dropping under the bar

C: 8:00 Running Clock

Min 1 6 Split Presses
Min 2 8-10 Strict Pull-ups or Barbell Rows

Engine

A: Power Clean

6:00 to complete
30RM, 20RM, and 10RM

B: 10 rounds each for time

Starting every 3:00

10 Thrusters
10 Burpees over Bar

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