CrossFit

A: HSPU

5 Rounds
2:00 work; 1:00 rest

RX+ 1 plate deficit (must have minimum of 10 UB)

B: For time (6:00 Cap)

200 Double Unders
20 Lateral Burpee over Deadball
10 Deadball Overs 65/45kg

C: Bulgarian Split Squat (3 x 12)

3 x 12 each side
*Alternating sides on the minute. Hold DB’s by sides

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: Assault Bike

10 Rounds
30s work; 1:00 rest

*Really hard effort

B: 10:00 AMRAP

12 SDHP
14 Goblet Squats
60 Double Unders or 100 Single Skips

C: 4 sets of Max UB V-ups; Rest 1:30

CrossFit Teens

A: Paused Front Squat

4 x 6; Rest 2:00

B: Jack

10 Push Presses 35/25kg
10 KB Swings 16/12kg
10 Box Jumps 24/20″

Comfort-Zone