​CROSSFIT
For time:
400m Run
100m Farmers carry 24/16kg
800m run
100m Farmers carry 24/16kg
400m Run
 
CROSSFIT BASICS
For time:
400m Run
100m Farmers carry 24/16kg
800m run
100m Farmers carry 24/16kg
400m Run
 
Post scores to comments.

CROSSFIT
Back squat
10-10-10-10-10
 
CROSSFIT BASICS
Back squat
10-10-10-10-10

Post scores to comments

​CROSSFIT
For time:
60 Push-ups
50 Dips
40 Handstand push-ups
30 Bench presses 70/45kg
20 Push jerks 70/45kg
10 Push presses 70/45kg
 
CROSSFIT BASICS
For time:
60 Push-ups
50 Box Dips
40 Seated DB press
30 DB floor press
20 DB push jerks
10 DB push press
 
Post scores to comments.

CROSSFIT
20min AMRAP:
15 Burpees
30 Calorie row/bike
 
CROSSFIT BASICS
20min AMRAP:
10 Burpees
15 Calorie row/bike
 
Post scores to comments.

​ 
CROSSFIT
For time:
60 Pistols
50 Wallballs
40 Box jumps
30 Deadlifts 85/50kg
20 Power cleans 85/50kg
10 Front squats 85/50kg
 
CROSSFIT BASICS
For time:
60 Air squats
50 Wallballs
40 Box step ups
30 KB Deadlifts 24/16kg
20 KB swings 24/16kg
10 Goblet squats 24/16kg
 
Post scores to comments.

CROSSFIT
5 rounds for time of:
25 Kettlebell swings 24/16kg 
25 Abmat sit ups
25 Back extensions
25 Knees-to-elbows
 
CROSSFIT BASICS
5 rounds for time of:
25 Kettlebell swings 16/12kg
25 Abmat sit ups
25 Back extensions
25 hanging knee raises
 
Post scores to comments.

CROSSFIT
3 Rounds:
10 Bar muscle ups
10 Overhead squats 50/35kg
10 Bar facing burpees
 
CROSSFIT BASICS
 3 Rounds:
10 Banded pull ups
10 Overhead squats 35/20kg
10 Bar facing burpees
​
Post scores to comments.
 

CROSSFIT
Overhead squat
1-1-1-1-1-1-1
 
CROSSFIT BASICS
Overhead squat
3-3-3-3-3-3-3
 
Post scores to comments.
 
FINISHER
3 sets:
Max unbroken double unders

CROSSFIT
5 rounds for time of:
20 Wallballs
20 SDHP 35/25kg
20 Box Jumps
20 Push press 35/25kg
20 Calorie row
Rest 1 minute
 
CROSSFIT BASICS
5 rounds for time of:
20 Wallballs
20 KB SDHP 24/16kg
20 Box Step ups
20 Push ups
20 KB swings
Rest 1 minute
 
Post scores to comments.

​CROSSFIT
15min AMRAP:
15m Handstand walk
15m Broad jump
15m Lunge
 
CROSSFIT BASICS
15min AMRAP:
15m Bear crawl
15m Broad jump
15m Lunge
 
Post scores to comments.