CrossFit

A: Running Clock
4 Rounds

Min 1 10 Deadlift
Min 2 10 Bench 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: 4 min AMRAP
14 Hang Squat Cleans 42.5/30kg
14 Burpees over Bar
Rest 4 mins

4 min AMRAP
12 Hang Squat Cleans 42.5/30kg
12 Burpees over Bar
Rest 4 mins

4 min AMRAP
14/12 Cal Assault
10 Hang Squat Cleans 42.5/30kg
10 Burpees over Bar

Engine

A: Push Press; 6:00 to complete

30RM, 20RM and 10RM

*Aim to increase on last week

B: 3 Rounds for time

60/40 Cal Assault
20 HSPU
20 Deadlifts 100/70kg
40 Air Squats
600 Meter Run
Rest 4 minutes

CrossFit Teens

A: 5 Rounds

12 Ring Dips
12 Ring Rows

B: Partner WOD

10:00 Max Cal Assault
100 Burpees
10:00 Max Cal Row

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