Saturday 18.07.20

Fitness:
 In Pairs: In 20 minutes

7 Rounds for time:

150m Run (together)

15 Kettlebell Swings 32/24kg

10 Bar Facing Burpees

In the remaining time, max Ski Calories.
 

Performance:
 In Pairs: In 20 minutes

7 Rounds for time:

150m Run (together)

10 Power Clean and Jerks 60/40kg

10 Bar Facing Burpees

In the remaining time build to a 1RM Power Clean.

Is workout is scored both for time and by the total of each partner's best lift.
 
 Weightlifting:
 1. Push Jerk: Find your 1RM

2. Deadlift: Find your 1RM

then,

Max Touch and Go reps at 80%
 
 Competition Club:
 *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions.
 
 1. Session 1, then 2 then 3 or the Aerobic Rowing in that order of priority.

2. Alt OTM for 20

Odd: 30 Double Unders + 5 Muscle Ups
 Even: Max Echo Bike Calories
 *Score is total Calories. If you don't complete any of the Odd minute, your score goes to zero.