CrossFit

    (Cockburn)


A: Partner WOD alternating whenever you like
10 Rope Climbs 15/12′
10 Dead ball overs 65/45kg
1000m Run

*Rain alternative is to row 1200m instead

    (Canning Vale)


A: Partner WOD alternating whenever you like
3 Rounds for time:
10 Bar Muscle-ups
10 Power snatch @ 70/45kg
1200m Row

* BMU regression 12 C2B + 12 Ring Dips

B: 5 Rounds
10 Nordics
15 Weighted Sit Ups;
Rest 1:00

Engine
A: 20:00 EMOM
Min 1 HSPU
Min 2 Chest to bar
* pick a number you can consistently
maintain over the 20:00

B: 3 Rounds for reps
3:00 Assault or Row 2 building 85%HRM
2:00 Max Wall balls 10/9′ 9/6kg
rest 3:00

Record rep of wall balls only