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11 . 19 . 20 A. 5 x 5 Deadlift B. 5 x 100m Farmer carry with 2 DBs or KBS Rest 1 : 1 with partner.

11 . 18 . 20 8 min AMRAP Run 800m Max reps HSPU Rest 4 min Run 800m Max burpees to target

11 . 17 . 20 A. Bench Press 3 x 3 warm up 6 x 1 find a 1 RM B. Gymnastic circuit 20 seconds on with 20 seconds rest rotate through each movement for 5 rounds l sit handstand or handstand walk Toes to bar

WOD 11 . 16 . 20 21 – 18 – 15 – 12 – 9 – 6 – 3 Thrusters 75 / 55 Cal Machine

WOD 11 . 13 . 20 21 – 15 – 9 Snatch 95 / 65 pull up

WOD 11 . 12 . 20 A. Back squat 7 – 7 – 7 – 7 – 7 B. Cash out 1 min situp 1 min Hollow Hold 1 min plank 1 min rest

Saturday for the next month will be BTOP “ bring you own partner “ Feel free to share your love of CrossFit by inviting a friend for free on Saturday and having them as your partner for the Saturday wod. Can’t wait to see your friends smiling faces after their first workout ! 🙂 Happy

WOD 11 . 10 . 20 A. Power clean emom 3 reps for 5 min 2 reps for 5 min 1 rep for 5 min B. ” Bombshell “ AMRAP 7 20 power cleans 155 / 105 100 dubs

WOD 11 . 9 . 20 20 min AMRAP 15 cal machine 30 wall ball 30 situp 15 push press 115 / 75

11 . 6 . 20 10 Rounds DB Snatch 4 reps DB OHS 8 reps 12 push ups 20 min cap