CrossFit
A: Back Squat (5 x 8: Every 3:00)

B: 10:00 AMRAP
Ascending ladder 1,2,3,4,5…..
Dead Ball Over 65/45kg
Rope Climb 15/12′

**Canning Vale**
Ascending ladder 1,2,3,4,5…..
KB Snatch each side 24/16kg
KB Burpee Box Over 24/20″

Engine

A:Every 2:00 for 10 Rounds
Row 250/200m
20 Barbell Thrusters Empty Bar
*Rest remaining time
*if round takes longer then 1:30 drop 50m from the row until rounds below 1:30

B: 20:00 AMRAP

Max Distance Run
Must complete 20 Burpees every 400m