Thursday 1st October

CrossFit

1) Front squat 2x3 80-85%, 2x2 90% or Build 5RM

2) For Time:

RX'd
Start with 800m Run

8 Rounds:
2 x Muscle ups
4 x Handstand push ups
8 x Goblet squats 32/24kg

Run 800m to finish

Intermediate
Start with 800m Run

8 Rounds:
2 x Muscle up transitions
4 x Handstand push ups (abmat if required) 
8 x Goblet squats 24/16kgn

Run 800m to finish

Beginner
Start with 400m Run

8 Rounds:
4 x Ring Rows
4 x Pike handstand push ups
8 x Goblet squats (Scale weight appropriately)

Run 400m to finish

CFK Barbell

Snatch 75% 2x3, 80% 2x2
Power Clean & Jerk 85-90% 4x2
Snatch Pulls 3x4 105%
Front squats 2x3 80-85%, 2x2 90%

Simon Lee