Monday 26th January 2015

Main – CrossFit


AMRAP in 8 minutes of:

Ascending ladder, 2 reps each time, get as far as possible in the time:

2 Burpees over barbell

2 Pull-ups

4 Burpees over barbell

4 Pull-ups

6 Burpees over barbell

6 Pull-ups

8 Burpees over barbell

8 Pull-ups

10 Burpees over barbell

10 Pull-ups

12,12 14,14, 16,16 etc… until the time is up.

A barbell must be set up with 10kg plates.

At the bottom of the burpee the hands must come off the floor and the fingertip touch the side of the head before getting up and jumping over the barbell.

You can choose to jump over the barbell or step over the barbell. You do not have to stand to full extension just get over the barbell.


-Ring rows


Metcon (AMRAP – Reps)