AMRAP

Pick 2 Gymnastic movements eg, Pullups & Ring dips + 1 Olympic lift & work on skills for 20min
Then perform

As many rounds as possible in 20 minutes of:-

400m run

30 Kettlebell Swings 24kg (16kg)

15 Box jumps

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C&J Meets the CHIEF

Hoody's & T Shirts now ready to order

C&J 5,5,5,5,3

Find your 5 & 3 rep max for perscribed rep range.

The CHIEF

Max rounds in 3 minutes of: 3 Power cleans, 60/40kg

6 Push-ups

9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

Thanks CFNQ for WOD

Post loads & rounds completed for each of the 5 cycles.

REST DAY

Catch up on a missed WOD or simply enjoy your Sunday...

I thought id put together something about those funny Acronyms & abbreviations we use.
WOD:Workout of the Day.
SDHP:Sumo Deadlift Highpull
Rxd:As Requested, as written.
WOD done without any adjustments
OHS:Overhead Squat
KB:Kettlebell
AMRAP:As many Rounds as possible
These are some of the main ones we use, but for a complete list "Right click" & open the link in a new window to the FAQ section of the main site. http://www.crossfit.com/cf-info/faq.html#General11

4 ROUNDS

Four Rounds

15 SDHP,

15 Push Press,

15 Thrusters40kg

Run 400m

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Skinny Linda

SKINNY LINDA
Deadlift 1 1/2 x Bodyweight
Clean 3/4 x Bodyweight
For reps of 10,9,8,7,6,5,4,3,2,1

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