CrossFit

A: Front Squat (5 x 4-6; rest 2:30)

Cockburn WOD

2 x 6:00 Amrap

AMRAP 1 – 90/60kg
9 Deadlifts
7 Burpees over bar
5 Shoulder to Overhead

Rest 3:00

Amrap 2 – 60/42.5kg
12 Deadlifts
10 Burpees over bar
8 Shoulder to Overhead

* score it total or reps across both amraps

Canning Vale WOD
B: 2 x 6:00 Amrap

AMRAP 1 – 32/24kg
9 Dual KB Suitcase deadlift
7 Burpees
5/5 SA Push jerk each side

Rest 3:00

Amrap 2 – 24/16kg
12 KB Swings
10 Burpee
5/5 SA Push jerk Each side

* score is total of reps across both amraps

C: Hamstring Sliders; 4 x 10-15; rest 1:30