Monday
Thruster 10-8-6-4-2
4 Rounds
2 Minute AMRAP
10 Thrusters
8 Chest to bar pull ups
6 Bar Facing burpees
2 minutes rest
Tuesday
4 Rounds
3 Minute AMRAP
15/12 Calorie row
50 Double unders
12 Toes to bar
Max Bar Muscle ups
2 minute Rest
Wednesday
4 Rounds
2 minutes Work
12 Deadlifts
9 Hang clean
6 Push Jerk
Max Calorie bike
rest 2 minutes
Thursday
21 minute EMOM
Min 1 – 15/12 Calorie Ski
Min 2 – 15 Box Jump overs
Min 3 – 15 Russian Kettle-bell swings
Friday
The CrossFit open
21.1?
We will be running the CrossFit open Workouts every Friday and Monday as the class Workout of the day.
If you haven’t signed up yet register at games.crossfit.com website
Saturday
5 Rounds
1 minute Work
30 seconds rest
Bike
Row
Ski
Prowler
