MONDAY SESSIONS – 9.30am class, 4pm Open Gym, 5.15pm class

TODAY’S SESSIONS – 9.30am CLASS, 4PM OPEN GYM, 5.15PM CLASS (same for tomorrow)


A. Pre-Fatigue

9 min EMOM

1 – Alternating single arm Shoulder press x 10 (5 on each arm)

2 – Renegade row x 10 reps

3 – 150m Run

B. 5 rounds of:

6 Power Cleans from the floor ~ 65%

30 sec max DB Rows on left arm

30 sec max DB Rows on right arm

1:30 Max Double Unders

Published by Wilsy

Crossfit Coach

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