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Remember it’s our CrossFit day/night out today so we will be as normal with the AM classes but there will be no PM classes.  Saturday as normal ….. may be a bad idea  Christmas timetable out soon! AMRAP 8 50 double unders 13 front squats 40/30 13 burpees over bar...

Remember it’s our day/night out tomorrow!! Build to a heavy 5 rep of each  A. 5 Deadlifts  B. 5 Bench press  C. Handstand press ups - Work on this skill for 10 minutes. Try a weighted vest or deficit if you’re confident with this movement.  Into ...

Every 7 minutes x 5  The aim here is to push through the round and fully rest before the next 7 thrusters (60/40)  20 DB snatches (x1 22.5/15) 7 power cleans (60/40)  20 double unders  7 chest to bar pull ups  20 air...