Friday 20th March 2015

Main – CrossFit


In a team of 4:

2 Rounds, 2 minutes on each station of:


Power Snatch (25kg/35kg)

Box Jumps (20″/24″)

Thrusters (25kg/35kg)

Chest-to-Bar Pull-ups


Reduce weight

Reduce height

Jumping Chest-to-Bar

There is no rest after the 2 minutes on the chest-to-bar pull-ups, the team go straight back into burpees for the second round.

In the two minutes on each movement the team of 4 must complete as many reps as possible.

Only 1 person working at one time.

All 4 team members must workout in each movement.

Example: Athlete 1 may do 5 snatches, Athlete 2 may do 3 snatches, Athlete 3 may do 5 snatches and Athlete 4 may do 1 snatch.

Metcon (AMRAP – Rounds and Reps)