Some big numbers starting to appear on the board in our 11th week of the strength cycle. Reminder that the CrossFit Total will feature in all classes next Friday the 3rd of July. This is a fun night of inspirational lifting that will help push you to new boundaries. Pencil the 530pm into your diaries now!

Gymnastics

Pull Up Progressions

  • -ves ( 3 x 3 x 5-10 secs )
  • Strict Pull Up/ C2B ( 5 x 3 reps ) *
  • Weighted ( 5 x 3 reps) *

* 3-5 Weighted Ring Dip/ UW/ Ring Support ( 5-15 secs)

WOD

” INDIVIDUAL EVENT 1 – 2011 ”

Run 1K
30 Handstand Pushup
Row 1K

For time.

Results

2011 Regional Event 1