Crossfit Downtown Winston

Lift – PP 5-5-5-3-3-3 – 10! Chest to Bar pull-ups, Weighted OH Sit-ups (15Kg Plate).

If you plan to come to the 5.30pm intermediate class be prepared to RX on the workout!

Lift – BS 3RM – 150 KB Swings. Every time you put the KB down you have to run 400m

Lift – PJ 5×5 – 21-15-9 Squat Cleans (65/40Kg), Dips.

Lift – DL 1RM WOD – 16 min amrap: 16 x Pull-ups, 16 x KB Swings, run 400m.

Lift – Bench 1rm – Run 100m at the top of the minute, for the rest of the minute do as many push-ups as possible. Do this for ten minutes….

Lift – FS 5×5 – 1 round: 100 x Burpees, 50 x Box Jumps.

LIFT  – SP 5-5-5-15 (15 @ 65%). – 15-12-9-6 KB Swings, KB Goblet Squats, KB Snatch left and right.  

Lift – C&J 1rm WOD  – 100 x Burpees, 50 x Box Jumps for time.

Lift – SP,PP,PJ progression 1rm WOD – For time: 30 x Squat Cleans, (65/40Kg) Run 1 mile.