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