Strength  1RM Power Snatch METCON 12 – 9 – 6 Power Snatch 60/40 800M, 400M, 200M Run   Post scores below!!  

** Today is a good chance to catch up on any missed workouts or some mobility/skills ** ( Mobility class @ 5:30 )

Strength Floor press: 2 -2 -2 -2 -2 *After every set complete max pull ups/ring rows* METCON EMOM for 15 minutes: Min 1: 14 HSPU/HRPU Min 2: 14 Pull ups Min 3: 14 alternating pistols Post scores below!!

” Tabata Tuesday “ 20 secs on, 10 secs off x 8 Wallball 20/14 Box jump 24/20 KB swings 24/16 Burpees ** 1 Minute rest between rounds ** Post scores below!!

METCON 3 Minute AMRAP x 5 Rounds 5 Front squat 90/60 10 Sit ups 15 Double unders ** 1 Minute rest between rounds **   Post scores below!!

Strength 1RM Clean & Jerk METCON In 10 Minutes work up the ladder: 2 – 4 – 6 – 8 – 10 – .. and upwards!! Thrusters 60/40 Lateral burpees over the bar   Post scores below!!

Strength 1RM Pull up METCON 9 Min AMRAP: 3 Push Jerk 70/47.5 15 Pull ups 30 Double unders   Post scores below!!

METCON 5 Rounds For Time: 10 Hang Power Clean (60/40kg) 20 Box Jumps (24/20”) 400m Run Post Scores Below!!

** The gym will be closed this Saturday as we have been invited to CrossFit Enniskillen’s open day.  If anyone is interested in coming with us please let us know as spaces are limited!! ** Strength Front squat: E2MOM for 14 Minutes 3 Reps @85% of 3RM METCON For time: 75 Goblet Squats 24/16 15…

Team WOD In Pairs For Time: 400m Run 21-15-9-15-21 Hang Power Snatch (45/30kg) Bar facing Burpees 800m 21-15-9-15-21 Front Rack Walking Lunges (45/30kg) Push Press 400m Run Post Scores Below!!