This Saturday the 27th 9am is our W-Interbox friendly invitational. Crossfit Bam, SouthGate Crossfi

Monday 

B)4x5 strict press

C)”sneak attack”

6x

21 sit ups

9 hand stand push ups

15 cal row

Tuesday 

“Marston” hero wod

1 deadlift 405/285, 315/305, 205/175, 135/95

10 toes to bar

15 burpees over bar 

Wednesday 

B) Work up to a heavy hang squat snatch. 

C) if you RX it and finish 30 Reps it will essentially count as your “Isabel” score as well in addition to your lurong living challenge score. 

Thursday 

“Kelly”

5 rounds 

400mrun

30 Box jumps 24/20

30 wall balls 20/14

Friday 

Bench press 5x5

Farmer carries 5x100m

C)team of 2, 20 min amrap

One person works at a time. Must do a full round then the team mate does the same round of same rep scheme. 

3 pull ups, db snatches, kb swings 53/35

6, 

9

12 etc. 

Saturday no classes comp day