FRIDAY (6:30PM IS BACK 2NIGHT 30MINS)

 HERB SPONSOR- 1st Year delighted to have them supplying BREWSKI’s

HERB SPONSOR- 1st Year delighted to have them supplying BREWSKI’s

CrossFit

Friday

split Jerk e90sec

5x3 buildup to nice heavy

Amrap 9 Min

9 C2bar Pullups

9 SHSPU 3/3/3 minimum start

9 Front squat 135/95

6min Childs Pose (Ouch)

CF Performance

Friday

a) Front Squats

4x 5x 1/4 + 1 @65%

3 Rounds For Time:

7 Chest To Bar Pulluos

7 Pullups

5 Bar Muscle Ups

50wb /30wb /20wb

FITNESS FRIDAY 6:30pm

TABATA x2

4x Single Unders Max Reps

4x Sprawl

4x Row

4x Bike

4x MB Sit Ups

2min Rest