Sunday, 27th January

Crossfit Yamba
8am

With a 40 minute running clock…

1 minute ME Muscle-Ups
7reps

Rest 1 minute.

7 minute AMRAP of:
75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches @ 40

3rds 15burp

Rest 1 minute.

1 minute ME Muscle-Ups
8reps

Rest 1 minute.

7 minutes to establish a 1RM Front Squat
140kg

Rest 1 minute.

2 minutes ME Muscle-Ups
12reps

Rest 1 minute.

3 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 60

2rounds 7burpee

2 minutes ME Muscle-Ups
7 reps (ugh!!!!)

Rest 1 minute.

7 minutes to establish a 1RM Jerk
120kg


6:30pm
Run 5k
27:34
Ran with Cass in the rain, was a slow time and we ran an extra km as I fucked up the distance...