Monday 23rd July, 2018

V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit), 3.45pm, 4.30pm, 5.15pm, 6.00pm
 
V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm, 6.00pm
 
FOR TIME complete –
 
FITNESS –
 
500m Run
25 Wall Balls 9kg/6kg
25 KB Swings 28kg/20kg
25 Burpees
 
400m Run
20 Wall Balls 9kg/6kg
20 KB Swings 28kg/20kg
20 Burpees
 
300m Run
15 Wall Balls 9kg/6kg
15 KB Swings 28kg/20kg
15 Burpees
 
LIFESTYLE –
 
FOR TIME complete –
 
400m Run
20 Wall Balls 9kg/6kg
20 KB Swings 20kg/12kg
20 Burpees
 
300m Run
15 Wall Balls 9kg/6kg
15 KB Swings 20kg/12kg
15 Burpees
 
200m Run
10 Wall Balls 9kg/6kg
10 KB Swings 20kg/12kg
10 Burpees
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CROSSFIT – 5.00am, 6.00am, 9.00am, 12.00pm, 4.00pm, 5.00pm, 6.00pm
 
STRENGTH –
 
15 mins to build to MFD –
Complex of –
A – 1 Strict Press + 2 Push Press + 3 Push Jerks
B – 1 Split Jerk + 1 Push Jerk + 2 Split Jerks
 
CONDITIONING –
 
PERFORMANCE –
 
AMRAP in 8 mins –
 
10 Squat Cleans 60kg/43kg
2 Legless Rope Climbs 4m
 
FITNESS –
 
AMRAP in 8 mins –
10 Squat Cleans 50kg/35kg
2 Rope Climbs 4m
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