Thursday 17th September

CrossFit

1) Every min on the min for 10minutes..
Odd Minutes: 5-10 x Strict Handstand Push ups
Even Minutes: 5 - 10 x Strict Pull ups

2) Back Squat 3 x 5rm @ 75% or build to 5RM

3) As Many rounds possible in 10 minutes
RX'd
10 x Wall ball shots 20/14lbs
10 x Push ups
10 x Sumo deadlift high pull 32/24kg Kettlebell

Intermediate
10 x Wall ball shots 20/14lbs
5 x Push ups on toes + 5 x Push ups on knees
10 x Sumo deadlift high pull 24/16kg Kettlebell

Beginner
10 x Wall ball shots (scale weight appropriately)
10 x Push ups knees
10 x Sumo deadlift high pull (scale weight appropriately)

CFK Barbell

Snatch 85-90% 2x2, 95% 1x1, Max x1
Power Clean & Jerk 85-90% 4x2
Clean Pulls 3x5 105%
Front squats 2x3 80%, 2x2 85-90%

Simon Lee