*Please note session timings are back to normal from the 9.15am Circuit session today.

A. Shoulder Press 6 x 8-10
*Rest strictly 90 sec. between sets.

B. Three rounds for time:
25 Push-ups
40 Overhead Squats 20/15kg

Update: The gym is closed for todays 5/6pm sessions and tomorrow’s 5/6am sessions due to weather warnings. Please check back tomorrow for updates.

Two rounds for reps:
4 min: Row (cal)
Rest 1 min.
4 min: Burpee (6″ Jump)
Rest 1 min.
4 min: 20″ Box Step Over 15/10kg
Rest 1 min.

A. Muscle Clean + Power Clean + Full Clean
*Build in weight performing one rep of each movement as you go. Discard the Muscle Clean and then the Power Cleans as they become limiting and work to a max Full Clean.

B. Bent Over Row 6 x 8-10

For time:
0-5 min:
Row 1000m
then
EMOM 5-15 min:
10 Sit-ups (strict)
then
15 min-until completion:
100 Ball Slams 12/9kg

“CrossFit Open 17.5″
10 Rounds for time of:
9 Thrusters 43/30kg (scaled 20/30kg)
35 Double-unders (scaled: single skips)

40 minute time cap.

A. Overhead Squat 5-5-5-5-5

B. Max calorie row in:
20-40-60-40-20 Strokes.
*Rest as necessary between efforts.

For time:
30-20-10 reps of:
Toes to Bar
Kettlebell Swings 24/16

Rest 2 min.

20-10 reps of:
Toes to Bar
Kettlebell Swings

Rest 1 min.

10 reps of:
Toes to Bar
Kettlebell Swings

A. Built to a 3RM Thruster.
*Taken from the ground.

For load:
21-18-15-12-9-6-3 reps of:
Thruster
*Sets must be unbroken for rx’d.
*12 min. cut off.

A. 10-9-8-7-6-5-4-3-2-1 reps for time of:
C2B Pull-up
35 Double-unders

B. Stretch/mobility circuit.