Saturday 14th March

Warm Up:

8 minutes on clock, in pairs:

One athlete ski/row/bike

Second athlete complete 1 round of Cindy


In Pairs (1 working at a time)

20 Min AMRAP:

Buy in 100 burpees to target

then as many rounds of possible of:

24 ring dips

20 DB snatches 32.5/22.5kg

16/12 cals (each athlete)

12 DB push jerks 32.5/22.5kg


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Saturday 30th May

Warm Up: SpikeBall Doubles Tournament Get a buddy and it's best of three games, winning team plays on until we have been through all the teams. Bike, row ski and stretch whilst watching the action. St

Crossfit Raw Commando