A. 15 min AMRAP: 20 Double unders 10 Kettlebell Clean & Jerks 24kg / 16kg 10 Deadlifts 80kg / 60kg B. Rope Climb x 3 C. Turkish Get Ups – find 2RM

Fran 21-15-9 for time of: Thrusters 42.5/30 Pull Ups For those following our CFE programming, in your own time: CFE – Short Interval 2-3 x 200m -rest 1.00 then 2-3 x 400m -rest 1.30

A. Death by Push Up 1 x PU in first minute 2 x in 2nd minute etc B. 60 DUs for time

1000m run with Sandbag – 5 burpees if bag touches ground 20 x Tyre Flips 200 x Kettlebell Swings 24kg / 16kg 200 x Double Unders 200 x Squats 1000m run with Sandbag – 5 burpees if bag touches ground Must complete each movement before starting he next one. Only one athlete can work at [...]

WOD Courtesy of CrossFit Effects (CFX), in memory of Lance Corporal Jason Marks, 4RAR Commando, who died on combat operations in Afghanistan, April 2008   3 Rounds For Time: 21 x Pull Ups 15 x Push press 60kg / 40kg 9 x Deadlift 100kg / 70kg Run 400m

A. 3 Rounds For Time of: 500m Row 400m Run 30 Double Unders B. Turkish Get Ups – 3 RM Each arm For those following our CrossFit Endurance programming, in your own time: CFE – Long Interval 4 x 1.2 km 3 mins rest Hold time within 3-5 secs

A. 10 Mins to find 1RM Front Squat B. 3 Rounds For Time 12 x Front Squat @60% 1RM 12 x Burpee Pull Ups C. Hand Stand Push Up Practice or Max Handstand Hold