Monday

21.1 

For time:
• 1 wall walk
• 10 double-unders
• 3 wall walks
• 30 double-unders
• 6 wall walks
• 60 double-unders
• 9 wall walks
• 90 double-unders
• 15 wall walks
• 150 double-unders
• 21 wall walks
• 210 double-unders

Time cap: 15 min.

Tuesday

Front Squat 
10-8-6-4-2-2-2

4 Rounds 
Every 20 seconds x 6
1 Squat clean

2 minute Rest 

Wednesday

5 rounds 
30 seconds on
30 seconds off

  • Toes to bar 
  • Burpee box jump overs 24/20”
  • Dumb-bell Snatch 22.5/15kg
  • Row

Thursday

The Warm up 
3 Rounds For Quality 
10 Prone Pass Through 
10 Hip rotations 
10 Overhead Squats 
10 KB Deadlifts 
5 Strict Pull ups 
10 Push ups 
10 V-ups 

15 minute AMRAP
15 Wall balls 9/6kg
15 Russian Kettlebell swings 24/16kg
15/12 Calorie bike 

Friday

The CrossFit open 
21.2

We will be running the CrossFit open Workouts every Friday and Monday as the class Workout of the day.

Saturday 

Saturdays workouts will be programmed after we find out what is 21.2