MONDAY

  HERB SPONSOR 2YEARS RUNNING- We thank you.

HERB SPONSOR 2YEARS RUNNING- We thank you.

CrossFit

Monday

Complex

a) 1 Power Clean +1H/PC 1 Split JErk

5 Rounds

(while resting 5 practise pull-ups whichever

style your wanting to get better at)

b) Pairs 12 min Amrap

120 Double Unders

60 Deadlifts a) 225/155rx . b) 185/115 c135/95

50 Box Jumps

40 Chest 2 Bars

CF Performance

Monday

a) Back Squat

5x3

Superset 6/3 Ring Muscle Ups

b) 4 rounds

50- Double Unders

10- KB Squat Cleans 16/24

c) Acc Outdoor Wod

100m OH KB Carries 100m 16/12

30 Swing

100m FRont Rack KB Carries 100m

30 Deadlifts

100m Farmer Rack KB Carries 100m

30 S2OH