Sunday 23-07-2017

Sunday 23-07-2017

Warm Up & Mobilise

Level I - Fitness Group:


AMRAP in 5 minutes:
5 Thrusters @ 30/42.5kg
9/12 Calorie Row

Rest 5 minutes

AMRAP in 10 minutes:
3 Deadlifts @ 50/80kg
1 Round Of "Cindy"

Rest 5 minutes

AMRAP in 15 minutes:
7 Lateral Burpees Over The Bar
7 Kettlebell Snatches (Alternate arms each round) @ 12/20kg
200m Run

Level II - Performance Group:

AMRAP in 5 minutes:
5 Thrusters @ 35/52.5kg
9/12 Calorie Row

Rest 5 minutes

AMRAP in 10 minutes:
3 Deadlifts @ 70/100kg
1 Round Of "Cindy"

Rest 5 minutes

AMRAP in 15 minutes:
7 Lateral Burpees Over The Bar
7 Kettlebell Snatches (Alternate arms each round) @ 16/24kg
200m Run

Level III - Competition Group:

AMRAP in 5 minutes:
5 Thrusters @ 42.5/62.5kg
9/12 Calorie Row

Rest 5 minutes

AMRAP in 10 minutes:
3 Deadlifts @ 90/125kg
1 Round Of "Mary"

Rest 5 minutes

AMRAP in 15 minutes:
7 Lateral Burpees Over The Bar
7 Kettlebell Snatches (Alternate arms each round) @ 24/32kg
200m Run