Saturday 21 Sep - 'Partner WOD' - 60 Thruster (20/15), 200m Barbell Carry, 60 OverHead Squat (20/15), 200m Barbell Carry, 60 Hang Power Clean (20/15), 200m Barbell Carry. Rest 3 Mins. 100 Squat, 100 Jumping Split Lunge, 100 PushUp

Partners will share the reps, one works, one rests. If the barbell is placed on the ground there is a 5 burpee penalty.
There is an Intro Session at CrossFit 11 Mile today at 10am, tell your friends!

Friday 20 Sep - 'Tabata Sets' - HandStand PushUp, Bear Crawl, Ring PushUp, Double Under

Strength - Front Squat

Thursday 19 Sep - 7 Min AMRAP - Hang Power Snatch (40/30), Box Jump, PullUp

1 rep of each, 2 reps of each, 3 reps of each and so on until 7 mins is up.
Strength - Hang Power Snatch

Wednesday 18 Sep - 'Salli's 50th' - 50 DeadLift (70/50), 50 Weighted Box Step Ups (30/20), 50 KettleBell Swing (24/16), 50 OverHead Lunge Step (20/15)

Strength - Hang Power Clean

Happy Birthday Salli!

Tuesday 17 Sep - 22 Min AMRAP - 11 Thruster (40/30), 11 Burpee.

Every 4 mins run 200m

Strength - Thruster

Monday 16 Sep - 5 Rnds - 5 Strict PullUp, 10 MedBall Clean, 15 SitUps

Before…..

After!
Strength - Back Squat

Sunday 15 Sep - Open Gym 2-4pm

Next NTWA comp is just 2 weeks away. Sunday 29th Sep, 11am at CFD