Weekly Overview

Monday-(A) High Hang Clean-3 Reps to the limits of your movement (B) Individually for time-3 Rounds 10 Deadlifts 80/60kg, 15 Burpees, 30 Double Unders

Tuesday-(A) M/E Back Squat (B) Individually for time-5 Rounds, 10 KTE, 10 One Legged Squats Alternating 10 Box Jumps 24/20", 10 One Legged Squats Alternating 

Wednesday-(A) Split Jerk-3 Reps to the limits of your movement (B) Individually for time-10.9.8.7.6.5.4.3.2.1 Push Up, Pullup, 10m Shuttle Run

Thursday-(A) High Hang Snatch-3 Reps to the limits of your movement (B) Individually for time-10.8.6.4.2 Power Snatch 43/30kg, 5.4.3.2.1 Muscle Up

Friday-6am & 9:30am-(A) Catch a missed Strength (B) Individually for time-500m Run, 5 Rope Climbs 15/12ft, 400m Run, 4 Rope Climbs, 300m Run, 3 Rope Climbs, 200m Run, 2 Rope Climbs, 100m Run, 1 Rope Climb

Friday 5:30pm-8:30pm Beginners/Intermediate/Advanced CrossFit Opens Workout 14.1
Saturday 7-9am-Beginners/Intermediate CrossFit Opens Workout 14.1

Saturday 11am-Advanced CrossFit Opens Workout 14.1 

Sunday 11am-Swim 1km, Row 2.5km or Run 5km

Monday 6am-9:30am Beginners/Intermediate/Advanced CrossFit Opens Workout 14.1