Teams of 2 For time: 800m run with plate 20/10 Then 8 rounds: 20 Clusters 45/30 30 T2B 45 Burpee Box Jumps 24/20 To Finish: 800m run with plate 20/10   Post scores below:

Strength  Back Squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% METCON For Time: 21-15-9 Deadlift (60/40) Overhead Squat (60/40) Post Scores Below!!

Strength  Push Press 8×4@ 80% METCON “Grace” For Time 30 Clean & Jerk (60/40)  

METCON 4 Rounds:  (Accumulate as low a score as possible) 4 Minutes to Complete 400m Run For Time then 4 Minutes to complete Max Burpees 2 min Rest example: Round 1 400M = 90 sec Max Burpees = 75 90-75= 15  Post Scores Below!!  

Strength  Back Squat 1×5 @ 65% 3×5 @ 75% Front Squat 4×5 @ 65% METCON 12 Minute AMRAP 50 Squats 30 Push-ups 15 Pull-ups Post Scores Below!!

TEAM WOD Partner Chipper **1 person working at a time. 100 thrusters (45/32.5)  80 situps 60 box jumps 40 Sit Ups 20 burpees 200 m farmers walk (24′s/16′s) 100 double unders 80 push press (45/33) 60 Lateral squat jumps 40 knees to elbow 20 burpees

Strength Back Squat 1x 5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% Front Squat 1×5 @ 65% 1×4 @ 75% 1×4 @ 80% 1×4 @85% METCON 3 Rounds For time: 25 Wall Ball (20/14) 5 Power Cleans (75/55) 2 Rope Climbs Post Scores Below!!

** If anyone is interested in an evening of paddle boarding and cycling please see our notice board tomorrow for more info** Strength  Push Press 7×5 @ 75% METCON (JACK) 20 Minutes AMRAP  10 Push Press (50/35) 10 Kettlebell Swing (24/16) 10 Box Jumps (24/20″) Post Scores Below!!  

METCON Begin @ 0:00 2 Rounds 20 Deadlift (80/60) 15 Burpee Over Bar 10 Strict Pull Up/ Ring Rows Begin @ 20:00 3 Rounds 400m Run 20 T2B 10 Back Squat (60/40) Begin 45:00 Ever 2 minutes on the 2 minutes until Failure 60 Double Unders 8 Power Snatch @ 50/35 Post Scores below!!

The New Timetable will take effect as of tomorrow you can view it in mindbody or on the website. Link to Timetable: http://www.crossfitsligo.ie/?page_id=117 We will be closed today for the Bank Holiday though we thought we would give you all a workout you could do at home. Death by Push Up min 1 = 1 Push…