Thursday 30th September, 2016

CROSSFIT- 5am, 6am, 9am, 12pm, 4.30pm, 5.30pm

Conditioning –

3 Rounds for time of –

10 Power Snatches 60kg/40kg
10 Overhead Squats 60kg/40kg
15 Toes to Bar

Rest 1 min between rounds
______________________________

V45- 4.45am, 5.30am, 6.15am, 4.30pm, 5.15pm, 6pm

6 Rounds of – 30 sec on / 30 sec off of –

– Jump Pullups/Pullups
– Unbroken “Russian” KB Swings 28kg/20kg
– Deadball Cluster 20kg/15kg
– Ab Mat Situps
– Cal Airdyne

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