A: Paused Bench Press

*2 Seconds pause 1″ off the chest
*2.5-5kg increase

B: 4 RFT

25 Wallballs
100 Doubleunders


B: Tabata
4 Rounds

1:00 DB Front Squat Dual 22.5/15kg
1:00 Cal Assault
1:00 DB Walking Lunge Dual 22.5/15kg
1:00 Cal Row
Rest 3:00

*Reduce weight to allow you to get at least 20 squats in the first minutes

A: 3 Rounds

20 Burpees
400m Run
Rest 3:00

CrossFit Teens

A: Back Squat

*During rest complete 10 Seated Dumbbell Press

B: 3 Rounds

1:00 Max Cal Assault
2:00 Max Power Cleans 42.5/30kg
Rest 1:00

C: Side Lying Plank

3 Rounds each side
30s work 30s rest