Phone: (011) 454 3348 | Email: [email protected]

TUESDAY 13-06-2017

TUESDAY 13-06-2017

HAPPY BIRTHDAY TO JACKIE PHARO!

CROSSFIT

A. STRENGTH

Sumo deadlift
Establish 1RM in 20 minutes
3RM if you’ve been training here 3-6 months
5RM if you’ve been here less than 3 months

B. CONDITIONING

LEVEL 1

For time:
21-15-9 reps of box HSPU
30-20-10 reps of knee tucks

*10 minute cap

LEVEL 2

21-15-9 reps for time of:
Strict HSPU
TTB

*10 minute cap

GI JOZI

For time:

50 air squats
200m run
40 sit ups
200m run
30 push ups
200m run
20 pull ups
200m run
10 burpees
200m run

Then go back up the ladder the same way

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