Fat loss challenge info session Saturday 23rd 9am. Closed Xmas eve, Xmas day, NYE, And NY day.

Monday 

“The crossfit Total”

One rep max of each. 

Back squat

Shoulder Press

Deadlift. 

Tuesday 

Team of two. 

4x

400m run (both do run the rest is shared)

60 push presses 65/45

40 jumping chest to bar pull ups 

Wednesday 

Front squats 

10-5-3-1-1-1-1

B)Open wod 11.4

20 min amrap 

5power cleans 145/100, 130/75(scaled/masters)

10 toes to bar (hanging knee raises)

15 wall balls 20/14, 14/10

Thursday 

Bench press 5x5

Supinated ring rows 5x5-12

B)4 rounds 

500m row 

30 plate sit ups25/15

20 inclined push ups (hands on bench or lower racked barbell)

Friday 

Kb step ups 4x5

Pig/tire flip 4x2

B)for time

12 muscle ups

800m run

9 muscle ups

400m run

6 muscle ups

200m run. 

Saturday 

Sunday Xmas eve closed

Monday Xmas day closed