Wednesday 20th February

Handstand push ups from last weeks double 21/15/9 wod.

Extra class added to Thursdays, 16:15 CrossFit.

Strength:
Squat 5×5
Weighted pull up 5×2

Met Con:
3 rds
7 Front squats 80/60kg
7 Muscle ups

CrossFit Rugby:

Met Con: ’3,2,1 Open 2012′
4 min AMRAP Burpees
2 mins recovery
4 min of
12 Snatches 30/20kg
12 Snatches 60/35 kg
AMRAP remaining time Snatches 75/45kg
2 min recovery
4 min AMRAP 10 Box jumps 24/20
8 Push Press 50/35kg
6 Toes to Bar
2 min recovery
4 min AMRAP 50 Wall Balls 9/6kg
30 DU
10 MU
2 min recovery
4 min Thruster Ladder
3 Thruster 42.5/30kg
3 Chest to Bar Pullups
6 Thrusters
6 Chest to Bar Pullups etc