One Works, One Rests.
Thursday 11 Oct - 3 Rnd of 3 Min Work/ 2 Min Rest - 5 Thruster (50/35) 10 Over The Bar Burpee
Strength - Tempo Back Squat
Tuesday 9 Oct - 17 Min AMRAP - 6 Dumbbell Press (20/15), 12 V-Sit, 18 PushUp, 24 SitUp
Strength - Dumbbell Bench Press
Monday 8 Oct - In 14 Mins - 5 Rnd - 50 Double Under, 15m OverHead Lunge (22.5/15). In 14 Mins - 50/40 Cal Row, 25 WallBall
Aaron, Tai, Jess and Sammy representing CFD at the CrossFit Abode pairs comp on the weekend. Incredible effort, very inspirational, well done!
Saturday 6 Oct - 3 Min AMRAP - Slam Ball, 1 Min Rest, 3 Min AMRAP - Dumbbell Hang Clean & Jerk (22.5/15), 1 Min Rest, 3 Min AMRAP - AirBike, 1 Min Rest, 3 Min AMRAP - Wall Climb, 1 Min Rest, 3 Min AMRAP - Rope Climb, 2 Min Rest. 15 Min AMRAP - 3 Rope Climb, 5 Wall Climb, 15/10cal AirBike, 20 Dumbbell Hang Clean & Jerk, 30 Slam Ball
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