Monday

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CrossFit

Monday

a) 2 Power Clean + 2 Split JErk

5 Rounds

(while resting 5 practise pull-ups whichever

style your wanting to get better at)


b) Pairs Wod Capped at 16mins

800m Run 2x400m laps

100- KB Swing

100- Wall Balls

050- P/Cleans 135/95


Midline

45 Hollow Rocks



CF Performance

Monday

a) Back Squat

5x3

Superset 6/3 Ring Muscle Ups

b) 4 rounds

50 D/Unders

30 Wall Balls

15 Kipping Pullups

c) For time:

65 Ab Mat Sit Ups