Max Effort

Press

5-5-5-5-5

WoD

4 Rounds

8 Box Jumps

12 Sit ups

16 Wall Balls

Work on a Goat / Mobility / catch up on a Max Effort

WoD

8 Min AMRAP

12 Thrusters 40/30

12 OH Lunges 40/30

**If you break go back to rep 1 of that roundWoD

Max Effort

Back Squat

5-5-5-5-5

WoD

21-15-9

KB Swing

HR Press up

Max Effort

Deadlift

5-5-5-5-5

WoD

3 Rounds

15 Push Press 30/20

30 Double Unders

(everytime you break 1 burpee)

Mobility

Foam Rolling 10 Mins

Just to reassure everyone and update you on the events over the weekend, the roof and HG3 are fine, the issue was with the access to the gym, caused by the to parapet above the roof line coming away. This has now been completely taken down by the builders over the weekend and made safe. All the loose masonry has been removed and we are just awaiting scaffolding being errected so the repairs can be completed. As a precautionary measure we are not allowing access until the scaffolders have done their job. Having said that we are running a full timetable, with the exception of the open gym, as we have access to other areas on site. Please meet at HG3 prior to classes and we shall advise exactly where we will be training.

Thanks Rudds & Pete

Max Effort

push jerks

1-1-1-1-1

WoD

5 rds

10 Deadlifts

10 Squat & lateral bar jumps

Work on your goat or catch up on a Max Effort

WoD

Tabata something else

Max Effort

OHS

1-1-1-1-1

WoD

7 Min AMRAP

7 KB Swing

7 Burpees

OMEM

Turkish Get Ups

WoD

FRAN

21-15-9

Thruster

Pull Up

Bank Holiday Opening

Open Gym 5-6

CrossFit Class 6-7

Max Effort

Power Snatch

1-1-1-1-1

WoD

6 min Amrap

2 Press Up

2 Box Jump

4 Press Up

4 Box Jump

6 Press Up

6 Box Jump

8 Press Up

8 Box Jump

10 Press Up

10 Box Jump