Sunday Throwdown at CrossFit HG3- sick WODs :-)

WOD 1

3Rounds, working 1 min on the following stations for a total number of reps

• Squat Clean Thrusters @ 50kg
• Burpee into a pull up into a knees to elbows
• Tyre flips (heavy tyre!!)
• Farmers walk with 24kg Kettlebell each hand (1 metre=1 rep)
• Rest
• Row (calories rowed=reps)

Finished with a total of 316 reps, only managed 1 tyre flip each round.

Rest 15 mins

3 minute AMRAP of:

• 3 Overhead squats @ 45kg
• 6 Hand release push ups
• 9 Box jumps @ 24 inch

4 Rounds + 3 Push ups

rest 1 minute, then 3 minute AMRAP of:

• 7 Kettlebell swings @ 24kg
• 7 Toes to bar

7 Rounds

rest 1 minute, then 3 minute AMRAP of:

• 5 Thrusters @ 45kg
• 5 Bar-facing burpees.

4 Rounds

Awesome day, looking forward to the next one at Leeds.