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Warm up!

A, EMOM for 10 Mins (22 reps)
1 Power Clean
1 Hang-Squat Clean

Use a heavy load.

WOD - Pick One:

Row 10 x 500
Row 1km for time
Row 3km for time

Ski 8 x 250
Ski 1km for time
Ski 2.5km for time

190113

FRIENDLY COMP

Our friends from CrossFit Port Talbot paid us a visit today and showed how the ASBOs WOD! Rhys Oates smashing the 32kg kettlebell thrusters and Coach Sarah bossing the toes to bar. Great community spirit today cant wait to pay them a visit next month!

170113

Tekkers
10 min practise HSPU

WOD

10 HSPU
30 Jumping Squat
10 HSPU
30 Wall Ball
10 HSPU
30ABMAT
10 HSPU
30 Walking Lung 20/10

160113

WOD - 7RFT

12 Thrusters 35/25
9 T2B
1 Shuttle Burpee

150113

Strength - Deadlift

3-3-3-3-3 @85% 1RM

WOD - 3RFT

30 KBS 24/16
30 Box Jump 24"/16"
30 Plyo Push-Ups 10/5

140113

Strength - Power Clean
5-5-5-5-5 @ 80% of 1 RM

WOD - 15 min AMRAP
10 burpee broad jumps
30 ABMAT sit ups
30 Doubl Unders

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WOD - 3RFT
20 KBS 32/24
15 Burpees