A: 10:00 EMOM
Pull-Ups UB Reps

Kipping Beat Swings


B: For time

21-15-9 (8:00 Cap)

Power Clean and Push Jerk 42.5/30kg
Assault Bike

*Female Cals for assault 18-12-6
*Class WOD will be run in 2 heats

C: 6:00 EMOM

10 SA DB OH Walking Lunge
*Alternate DB side each minute

CrossFit Teens

A: 15:00 to complete 10RM, 8RM, 6RM, 4RM

Back Squat
Strict Pull-ups

B: 9:00 AMRAP

7/5 Cal Row
8 T2B
10 Alt DB Snatch 15/10kg

C: 3 Rounds

10m Handstand Walk
2-3 Rope Climbs

Olympic Lifting

A: Halt Clean

*Work @ 75%
*Increase 2.5-5kg per week

B: Back Squat

*Work @ 70%
*Increase 2.5-5kg per week

C: Push Jerk

*Work @ 65%
*Increase 2.5-5kg per week

Quick Fit

A: Run

800m Run; Rest 3:00
600m Run; Rest 2:00
400m Run

B: Partner WOD; 5 Rounds swapping every 1:00

Max Calorie Row
alternating with
Max Wallballs

Score = Row Cals + Wallball Reps

C: Abmat Sit-ups; 100 reps for time