WOD

WOD

“CROSSFIT TOTAL served with a twist!”

SEE YOU ALL AT CLASS!

WOD

For time:

2-2-2-2-200, 4-4-4-4-200, 6-6-6-6-200, 8-8-8-8-200…20-20-20-20-200

• Devil’s Press 22.5/15kg
• KB OH Lunge 24/16kg
• Ring Dip
• Toes to Bar
• 200m run

Complete for time, with a 40min time cap.

SCALING

• Decrease weights
• Lunge with weight on shoulder or down by sides
• Scale ring dips to push-ups
• Scale toes to bar to toes to rings, v-ups or leg raises

WOD

1) 12min EMOM HSPU

Pick your own reps but every 4mins make the movement easier.

• I.e start deficit 2 plates, then 1 plate, then none
• I.e start rxd, 1 abmat, 1ab+5kg

2) For time:

50 Hang Clean & Jerk 60/42.5kg

Every minute perform 10 situps

LIFTING CLASS 530PM

1. Snatch drop 3reps on 90sec x8
2. Snatch balance 3reps on 90sec x8
3. Hang full snatch 3reps on 2mins x10
4. Snatch Pull 3-3-3-3