Friday 16th June, 2017

V45 – 4.45am, 5.30am, 6.15am, 9.00am (Mummafit), 10.15am (Mummafit), 3.45pm, 4.30pm, 5.15pm, 6.00pm
 
For MAX reps at each station –
 
2 min Max Bike (calories)
2 min Wall Balls 10kg/6kg
2 min Romanian Deadlifts to Row
2 min Dumbell Overhead Squats to Box 15kg/10kg
2 min Burpee Box Jumps
2 min Max Row (calories)
2 min Max Push Ups
2 min Max KB SDHP 32kg/24kg
 
*1 min rest between stations
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CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
 
Strength –
 
EMOTM 6 mins –
2 Cleans + 1 Jerk
 
Conditioning –
 
PERFORMANCE –
 
Every 5 mins for 30 mins –
(5 rounds)
 
500m Run
12 Toes to Bar
12 Wall Balls 10kg/6kg
12 Box Jump Overs 60cm/50cm
 
FITNESS –
 
Every 5 mins for 30 mins –
(5 rounds)
 
400m Run
10 Toes to Bar
10 Wall Balls 10kg/6kg
10 Box Jump Overs 60cm/50cm
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