21-15-9 reps for time of:
Shoulder to Overhead 40/30kg
Double-unders (triple reps)

Rest 1 min.

15-9 reps for time of:
Shoulder to Overhead 55/37.5kg
Double-unders (triple reps)

Rest 1 min.

9 reps for time of:
Shoulder to Overhead 70/45kg
Double-unders (triple reps)
*Start and finish the workout with a max effort set of pull-ups. Deduct your pull-up result from 50/35 and pay the difference in burpees before continuing/finishing the workout.

15-10-5 reps for time of:
Handstand Push-up
1 x 200m Farmers Carry 2 x 24/16kg
Handstand Push-up
Rest 1 min.
*Please note that the HSPU can be easily scaled or substituted. No excuses!

For time:
1 min. L-Hang
100 Pull-ups
100m Broad Jump
100 Ball Slams
100 Sit-ups
1 min. L-Hang
*The workout must start and finish with the L-hang however you can partition the work in the middle anyhow you like.
*The sit-ups are strict with feet un-anchored.
*The broad jumps are performed in 20m segments. Pay 5 Burpees for every jump over 10/12 per 20m effort.

10 x 2 min rounds:
Run 200m
Deadlift + Hang Clean + 2 x Front Squat + Jerk
*You have the full 2 min. to complete the run and the complex.
*You may have more than one go at the complex if you fail at any point.

Reminder 4:00pm session today.

A. Back Squat 5-5-5-5-5

B. CrossFit Open Workout 12.1
AMRAP in 7 min. – Burpees (6″ jump and touch)

*Pool workout today. Please be ready to go at the Kawana pool at 7:30am. We have a great workout planned that will cater for all abilities. We hope you can make it.