WOD: Saturday 31/10/2015

FREE Come & Try CrossFit Session @ 9am TODAY - 31/10/2015 - We have an awesome Partner Workout planned - so bring a mate for a great workout & then stick around after and enjoy a BBQ brunch. RSVP on Facebook HERE.

Power Clean - 3 RM

then:

15 Min AMRAP - In Partners
Each partner completes a full round then swaps. Accumulate as many rounds as possible.
5 Power Cleans
7 Wall Balls
12 Kettlebell Swings

Post weights and rounds completed to comments.

Endurance:
3 x 1000m Row
Rest 3mins in between sets

Barbell
Percentages based on 1RM weights.
1) 3 x Cleans: 50%, 60%, 70%, 75%, 75% - no heavier
2) 3 x Jerk Balance: 50%, 60%, 70%, 75%, 75% - no heavier
3) 5 x Front Squat: 50%, 60%, 70%, 70%, 70% - no heavier
4) 5 x Clean Shrugs (% of Squat Clean): 50%, 60%, 70%, 70%, 70% - no heavier