Announcements
Wednesday 1st June Public Holiday Opening: Classes at 9am, 11am, 1pm
CrossFit Kwetu – CrossFit
Warm-up
Gentle 400m Run
20 Squats
15 Mountain Climbers
10 Pancake Sit Ups
5 Walk Outs
Technique
Thrusters
Burpees
Thruster (3 – 3 – 3 – 3 – 3)
5 Mins to build to 80% of 1 rep max.
Clean the bar from the floor.
Lift every 2 mins
In between perform wrist mobility
Metcon (AMRAP – Reps)
8 Min EMOM
Competition –
6 Thrusters (52.5/35)
4 Burpees Over the Bar
Fitness –
6 Thrusters (35/25)
4 Burpees Over the Bar
Health –
6 Thrusters (22/17 or plate)
4 Burpees Over the Bar
Your score is the number of reps completed before breaking. If you complete the EMOM your score is 80.
Strength
Accumulate 3 Mins in Dead Hang.
Every time you drop perform 20 Ab Mat Sit Ups
Mobility
Quads
Hamstring
Glutes
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