Monday

21.2
For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs

or 

Double Trouble
20 minute AMRAP
10-20-30-40-50 ect.. ect..
Calorie bike 
Double unders
Sit ups  

Tuesday

EMOM x 20
Min 1 – 10 Overhead squats 50/35kg
Min 2 – 10 Toes to bar 
Min 3 – 10 Thrusters 50/35kg 
Min 4 – 10 Chest to bar 

Wednesday

Every 9 minutes x 3
20 Wall balls 9/6kg
20 Sumo Deadlift high pulls 32/20kg
20 Box Jumps 24/20”
20 Push Press 40/30kg
20 Calorie row

Thursday

3 rounds
30/25 Calorie bike
30 Down ups  
30 Single arm DB C&J (22.5/15)

Friday

The CrossFit open 
21.3
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 21.3