Friday 29th September

'Public holiday 930am CrossFit only'
'Eva'

5 rounds for time
Run 800m
30 x Kettlebell swings 32/24kg
30 x Pull ups

CFK Compsquad
1) Back squat
2 x 5 @ 70%, 1 x 3 @ 75%, 1 x 3 @ 80%, 3RM

2) 'Eva'
5 rounds for time
Run 800m
30 x Kettlebell swings 32/24kg
30 x Pull ups

3) Accessory work:
25-20-15-10-5 reps:
GHD sit ups
*40m Deadball carry between sets

Simon Lee