3-3-3-3-3

Deadlift

Three rounds of:

Wall-ball, 10kg (Reps),
Sumo deadlift high-pull 35kg (Reps),
Box Jump (Reps),
Push-press 35kg (Reps),
Row (Calories).

1 minute rest in between rounds.

Max in 20 min:

40kg Clean and Jerk, 15 reps
Run 400 metres.

There is NO class today @ 12pm [26th]

Max in 20 minutes of:

9 Push-ups
9 Sit-ups
18 Box Jump



















Paul has been training Hard and eating well;
5oz Blue Eye Cod
250g Sweet Potato
Olive oil and chives

5 x 3 reps
Shoulder Press

10-20-30
Push-ups
Squats
Box Jumps

5 x 3 sets
Thruster

30-20-10
KBS @ 32kg
Box jumps

Pose Method: Hill Running, CrossFit Journal - video [wmv] [mov]

for time;

30 Push Press @ 15kg Db's
2km Run
20 pp
1km Run
10 pp
500m Run

Cyndi Frieling Deadlift Video ... [wmv] [mov]

Addicted to Money

a must watch 3 part series

5km Run