1. Fitness
3 Rounds For Time: (20:00 Cap)
800m Run
25 KB Swings (32/24kg)
2. Accessory Strength
3 Rounds For Quality: (20:00)
20 Alt. DB Front Rack Reverse Lunges (22.5/15kg)(10/side)
30 Single arm DB Bent Over Row (15/side)
20 Alt. DB Bench Press (10/side)
0:45 Handstand Hold
“CrossFit Total” 1RM Back Squat (20:00) 1RM Press (10:00) 1RM Deadlift (15:00) You are to nominate your starting weight for each lift and are only 3 attempts allowed from your starting weight. Warm up
“Get Low” 3RFT: 800m Run then, 4 x 3 Power Clean (75/50kg) 6 Hand Release Pushups 9 Wall Balls (9/6kg) Flow = Run 800m, then do 4 rounds of 3 power cleans, 6 push-ups and 9 wall balls. This is one rou