Wednesday 1st DecemberMetcon (Time)For Time: 21-18-15-12-9-6-3 Back Squat @80/50kg *200m Run After Each Set

Tuesday 30th NovemberMetcon (AMRAP - Rounds and Reps)AMRAP15: 14/10 Calorie Bike 40 Double Unders 20 Hollow Rocks StrengthRack Pull (7 x 2)Strict Press (7 x 2)Metcon3 Sets: 20 Heavy Resistance Banded Good Mornings 10 Banded Internal Rotations/Side 10 BAnded External Rotations/Side

Monday 29th NovemberPlease note, one main CrossFit WOD on tomorrow of 20. Gymnastics is cancelled.Metcon (Time)For Time, In Pairs: 100-80-60-40-20 Dumbbell Snatch *20 Burpee Box Jumps After Each Round Time Cap: 25 Minutes GymnasticsMetcon (Time)10RFT: 6 Db Power Cleans 6 Strict Toes To Bar 6 STrict Ring Dips

Saturday 27th NovemberMetcon (Time)5RFT (In Pairs): 30 Dumbbell Squat Cleans (split) 60 Double Unders (each) 30 Dumbbell STOH (split) 400m Run (each)

Friday 26th NovemberMetcon (AMRAP - Rounds and Reps)AMRAP7: 15 Thruster 12 Hang Power Cleans 9 Burpee Box Jumps Rx 24/20" 43/29kg StrengthFront Squat (10-8-6-4-2)MetconB) 4 Sets: 5 Dumbbell Bulgarian Split Squat/Side "x" Reverse Hypers C) 3 Sets: 20 Kb Side Bends/Side

Thursday 25th NovemberMetcon (Distance)A) 10 Rounds (For Reps): 30s Max Distance Row 30s Rest B) 3- 5 Rounds: 5 Straddle V-Ups 10 Tuck Crunches 20 Sit Ups GymnasticsMetcon (3 Rounds for reps)A) E90s x 5: 2-3 Eccentric Ball Ups Rest 1 Minute B) E90s x 5: 3 - 5 Weighted Strict Pull Ups Rest 1 minute C) E90s x 5: 3-5 Weighted Ring Dips

Wednesday 24th NovemberArchway swap Wed 24th.  CrossFit Arch 1 will be in Arch 2 (left of A1).  Rope climbs, please cover your ankles!Metcon (Time)For Time (Teams of 3): 4-3-2-1 Rope Climbs 40-30-20-10 Alt Pistols Alt Dumbbell Snatch Time Cap: 20 Minutes

Tuesday 23rd NovemberMetcon (Weight)Deadlift 1-1-1-1-1StrengthFront Squat (10-8-6-4-2)Metcon4 Sets: 5 Dumbbell Bulgarian Split Squat/Side "x" Reverse Hypers Metcon3 Sets: 20 Kb Side Bends/Side

Monday 22nd NovemberMetcon (Time)For Time (In Pairs): 100 Calorie Row 80 Wallballs 60 Sit Ups 40 Burpees 20 BMU 40 Burpees 60 Sit Ups 80 Wallballs 100 Calorie Row Time Cap: 25 Minutes Gymnastics

Saturday 20th NovemberMetcon (Time)2RFT, Teams of 3: 120 Calorie Bike 100 Synchro Dumbbell Hang Clean + Jerks 80 Burpees Time Cap: 30 Mins