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CrossFit – Mon, Nov 28

CrossFit 5000 – CrossFit

MONDAY

Thank you and well done to everyone who supported our Annual Lift Off and In house comp, it was great to see so many people get after it and even come to support.

Save the Date: Nike Night on the 7th of December at 5.30-7.30pm. At this stage there will be no classes running for that night. Please RSVP in the facebook group if you can make it or let us know.

Overhead Squat

6 sets of 8 reps all sets between 50-60%.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes;

8 Single Arm DB Clean & Jerk left 22.5/15kg

8 Single Arm DB Clean & Jerk right 22.5/15kg

2 Wall Walks

5 Kick Ups to Wall

High-Hang Clean

In 12 minutes complete 6 sets of 3 Hi-Hang Clean. Focus on getting the extension and speed under the bar.