NEWS


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Friday, 25 October 2013

25/10 FRIDAY

25/10 FRIDAY
You said Total and What???



Warm-up
Warm-up
1 Round: (10min Cap)
5 Back Squats (20/15)
10 Shoulder Press
15 Deadlift
20 Wall Balls (10/7.5)
15x3 Skips (So 45 in total)
10 Pulls Ups
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
You will be placed in pairs and will have  8 minutes to determine each lifts 1 rep max. Total time is 24 minutes.
Your scores are individually taken and the final score will be the total weight for all 3 lifts combined.
Back Squat 
Shoulder Press 
Deadlift 
Metcon
Metcon (Time)
Team of 2 15min AMRAP of:
150 Wall Ball (7.5/5.0)
270 Singles
30 Jumping Pull Ups

Resting Team Mate Must Hold a
20/15kg Bar Overhead for A to be able to perform hes/her reps