Saturday 8th November

For max reps:
In teams of 3, 3 minutes max reps of:
Thrusters (42.5/30kg)
Plate Twists (20/15kg)
Power Clean & Jerks (42.5/30kg)
Plate Raise Sit-ups (20/15kg)
Bar Burpees
Double Unders

Friday 7th November

For time:
50/40/30/20/10
Double Unders
25/20/15/10/5
KB Swings (32/24kg)
Complete 3 Burpees EMOM

Thursday 6th November

20 minute AMRAP:
3 Power Cleans (60/40kg)
6 Deadlifts (60/40kg)
9 Box Jumps
12 Slams (9/6kg)
100m Slam Ball Run

Wednesday 5th November

10/8/6/4/2
NG Bench Press
100m Slam Ball Run (9/6kg)
3 minutes rest between sets

Tuesday 4th November

12 rounds:
1 minute on/1 minute off:
10 Wallballs (9/6kg)
8 Hang Power Snatch (50/35kg)
6 Toes to Bar

Monday 3rd November

CROSSFIT TOTAL

Saturday 1st November

0-10 minutes:
10,8,6,4,2
Power Clean & Jerk (60/40kg)
Box Jumps
11-20 minutes:
10,8,6,4,2
Power Clean & Jerks
Slams (9/6kg)
20-25 minutes:
5 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats