Friday 18/10/19

For 5 Cycles of 3 mins each

1. 400m Run

In remaining time max Sled push laps

2 400m Run

In remaining time max Burpees

3 400m Run

In remaining time max Wallballs

4. 400m Run

In remaining time Max Rope Climb

5 400m Run

In remaining time Max Hang Clean 42.5/30

Saturday 5/10/19…”Cattle Dog”

For time:
“Cattledog”
Run, 800 m
25 Squat Clean Thrusters, 52.5/35 kg
25 Tyre Flips
Row or Ski, 1000m
25 Squat Clean Thrusters, 52.5/35 kg
25 Tyre Flips
Run, 800 m

Wednesday 25/9/19…

5 Rounds for Time

2 Rope Climbs
Run 400m
Max Set Handstand Pushups (Pushups for scaling)
rest 1 Minute

In this variant of a CrossFit hero Moore we combine 2 gymnastic movements of Handstand pushups and rope climbs with some 400m runs. Sneaky way of doing some 400m run intervals.

Show Holiday- “Ferris Wheel”

“Ferris Wheel”

6 rounds for time of:

30 Air Squats

12 Power Cleans, 62.5/42.5kg

7 Strict Pull-ups

Run 400 m

Team Variation

“Ferris Wheel”

5 rounds for Time

50 Air Squats
20 Power Cleans 42.5/30kf
7 Strict Pulllups
Run 400m

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