CrossFit Brisbane

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Come into the gym for skills development.

We will be teaching/practicing:-

- Handstand progressions
- Kipping Pullup progressions
- Rowing technique

Hang power clean 3-3-3-3-3-3-3 reps

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Three rounds for time of:
Row 1000 meters
20kg Thruster, 50 reps
30 Pull-ups

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If you do not have access to a rower substitute 100 SDHP with a 20kg bar for each row

Shoulder press 3-3-3-3-3 reps

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Finisher
Max reps Wall Ball

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Back squat
3-3-3-3-3-3-3 reps

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Three rounds for time of:
Run 400 meters
30kg Snatch, 12 reps
21 Pull-ups

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Warmup with Burgener Warmup & kipping practice.
For extra challenge, make the pullups chest touches bar.