31st August, 2015

@CrossfitGS

Warmup: run; lunge complexes (normal, hands down, side, overhead, overhead side); glute and ankle stretches

Then:
5x8 Back Squats
- 20kg, 30kg, 40kg, 50kg, 55kg

Then:
21-15-9
- Thrusters (20kg)
- Ring Rows
- Sit Ups

Time: 6:47

20th August, 2015

@Crossfit GS
Warmup: run; skips; lunges; squats
Then:
Deadlift to a x5 max
- 20kg… 60kg, 70kg, 70kg, 90kg, 100kg, 102.5kg (x4)
Then:
[A] -- 5 Minute AMRAP
- 15 Wallball
- 15 Situps
Rest 4 minutes
[B] 5 Minute AMRAP:
- 10 DB Push Press (7.5kg)
- 10 Ring Row
Results: [A] = 3 + 1WB;  [B] = 5 + 1PP