CrossFitEssex

Nancy

Run 400m

"Little man you've had a busy day"

15 Overhead Squat @ 45kg

5 rounds for time

Shoulder press 1-1-1-1-1

Push press on a hotter day

Push press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Last done on 15/7/10

Dont forget to get tickets for Ben’s PRO FIGHT debut on the 12th September!

Tickets are £25 available at the gym

Rest Day

SDHP 18-15-6-3

Box Jump 3-6-15-18

Last done on 13/7/10

John Iles & the dreaded Prowler

5k Run

Rest Day

Gym is now fully matted – Thanks to Danny, Larry, Paul B & Luka

New T-shirts available now

Death By Pull-up

on the minute for as long as possible:

1min 1 pull up, 2min 2 pull-up 3 min 3 pull-up etc

Row 1000 – 750 – 500

Bench press 21-15-9

For time

500m Row

10 Ring press ups

10 Squat clean M-60kg F- 40kg

5 Rounds

Rest Day people