Thursday 12th November

CrossFit
1) Front squats 75-80% 1x3, 85% x2 90% x2 MAX /1

2) For time:
RX'd:
Cash in 400m Run
2 rounds
5 x Rope climbs
100 x Double Unders
Cash out: 200m Farmers Carry 32/24kg Kettlebell

Beginner:
Cash in 400m Run
2 rounds
5 x Rope pulls
100 x Single skips
Cash out: 200m Farmers Carry

CFK Barbell
Snatch 75% 1x3, 80% 3x2, 85% x2
Cleans 75% 1x2, 80% 1x2, 85% 1x2, 90% 2x2
Snatch pulls 3x3 110%
Front squats 75-80% 1x3, 85% x2 90% x2 MAX /1

Simon Lee