CrossFit

A: 5:00 Density Test of C2B, or Pull ups, or Ring Rows

B: For time (20:00 Cap)

30 HSPU
60 V-ups
90 Wallballs 9/6kg 10/10″
60 Abmat Back Extensions
30 HSPU

Quick Fit

A: Row or Assault

4 x 2:00; Rest 3:00
*Hard Effort

B: 10:00 AMRAP

10 Burpees Box Overs
10 Dual DB Alt Box Step Ups
50 Doubles or 100 Single Skips

C: Paralette Tuck L-Sit

Accumulate 2:00; Rest as needed

Olympic Lifting

A: Power Snatch

1 x 1; Rest 3:00
Then decrease weight by 10kg for 3 x 2; Rest 3:00

Target: 2.5-5kg increase per week

B: Split Jerk

4 x 3; Every 3:00

Target: 2.5-5kg increase per week

C: Deadlift

5 x 5; Every 3:00

Target: 2.5-5kg increase per week

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