Rise and shine

7 min each round rest 2 min

3 Rounds:

400m run with med ball 9/6kg
15 wall balls 9/6kg
15 box jumps
15 kettle bells swings 24/16kg
Max burpee's in time remaining

It's time to get Nasty

NASTY GIRLS

3 Rounds for time:

50 Squats
7 Muscle ups
10 Hanging power cleans

AMRAP - 15 min

AMRAP - 15min

2 Handstand push ups
4 Big box jumps
6 Kettle Bell Swings 28/20kg
8 Knee's 2 Elbows

Deadlift - Burpee WOD

5 Rounds for time:

5 Deadlifts 120/80 kg
10 Burpee's

It's a HERO

GUESS WHO ????

Strict Press - Push Press - Push Jerk

Strict Press 3,3,3,3,3

Push Press 2,2,2,2,2

Push Jerk 1,1,1,1,1
There will be no morning and 4:30 pm classes today 5:30 & 6:30 sessions will run as normal

REST DAY

REST UP ALL YOU CRAZY CROSSFITTERS