Tuesday 27th June 2017

Fitness
​A) 3 – 4 Sets:
Level 0 & 1: DB Bench Press x 8 – 10 @20X1
Level 2: Bench Press x 8 – 10 @20X1
Banded Face Pull x 12 – 15 @2011
B) “The CrossFit Avon Aerobic Capacity Test”
5 Rounds for time:
400m Run
21 Russian Swings (24/16kg)
12 Burpees
Compare to: 28/3/17, 9/1/17, 18/11/16

Performance
​A) 4 – 5 Sets:
Bench Press x 4 – 6 @20X1
B) 5 Rounds for time:
400m Run
15 Deadlifts (80/55kg)
12 Burpee Bar Hops
Compare to 28/3/17