5 mins on / 2 mins off x 5 rounds Hill Run 10 T2B 10 HR Press Ups Max Power Cleans (52.5/35) Add 2 reps each round

Group Warm Up 10 MINS: DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 REPS 7 MINS TO ESTABLISH 3 REP MAX DEADLIFT 7 MIN AMRAP 7 CALS 7 DU’s / 14...

Warm up WOD 5 Rounds of 5 WBS + 5 Ball Over Shoulder 5 Rounds For time 250 m Row 15 WBS 9/6 kg 250 m Row 15 Ball Over shoulder 25/20/15 kg

Back Squat Warm up 2 x 10 - 1 x 5 - 1 x 3 - 1 x 1 3 x 5 max Effort Across The Press or The Bench Warm up 1 x 10 - 1 x 5 - 1 x 2 - 1 x 1 3...

CrossFit Scotland Games @ Basix Gym

Warm Up 15/12 Cals AMRAP in 6 mins A - Cals AD B - Cals Ski C - Dead hang Switch at any point score is max Cals 2 mins rest AMRAP in 6...

"2000 m Row Time trial" Every 3 mins for 6 Rounds 10 Push press 52.5/35 Kg 10 Back Rack Lunges 52.5/35 kg 15 Floor Tucks Restart each new...

Warm up to Heavy GTOH "Eliz & Beth 9 - 7 - 5 GTOH 60 - 80/40 - 55 kg 21 - 15 - 09 Ring Dips 3 mins Rest 15 - 12 - 09 GTOH 35 - 42.5/25 -...

Part 1 12 min AMRAP 50 DU/75 Singles 15/13 Cal Row 10 DB Hang Clean & Jerk 22.5/15 kg Part 2 3 Rounds 4.30 Work/1.30 Rest 12 Alt Leg DB...

Warm up WOD E.M.O.M. Mins 1 - 5 : 10 - 15 Over Bar squats Min 6 Rest Mins 7 - 12 : 10 - 15 Bar Back Squats Min 13 Rest Mins 14 - 19...

WOD 1 - You Go I Go Rounds 12 Rounds For Time: 15 min TC 7 KBS (24/16) 5 HSPU / Deficit HR Press Up / Push Press 3 Front Squats (75/55)...

EMOM x 12 (Gymnastics) - 3-10 HSPU - 3-10 T2B - 3-10 BMU - 3-10 Pistols OR EMOM x 12 (Weights) 50/35 - 3-10 Push Press - 3-10 Deadlift -...

Complex - Every 90 secs x 6 1 Power Clean 1 Squat Clean 1 Jerk (Split / Push) STRAIGHT INTO Every 90 secs x 3 3 Push / Split Jerk (Hold...

“The Tortoise & Hare” The Tortoise 🐢 300m Run / Row 30 KBS (24/16) 30 Steps 30 Squats The Hare 🐇 Run (Out in Run) 3 Power Cleans...

WOD 1 - FOR TIME 20 Deadlift (60/40) 12 DB OH Lunges (22.5/15) 20 WBS (9/6) 12 DB OH Lunges (22.5/15) 20 WBS (9/6) 12 DB OH Lunges...

Saturday 23/07/22 "Dunlop 65" 65 Cal Row Buy in 5 Rounds of 13 KBS 24/16 kg 13 WBS 9/6 kg 13 SDHP 24/16 kg 13 MB Sit ups 9/6 kg 13 Push...

5 mins on / 2 mins rest x 5 rounds 800m Run (200m Shuttles) 30 Slam Ball Over Shoulder (25/15) (Split as required) Remaining time: Max...

Every 2 mins x 7 sets 3 Clusters (Squat Clean Thruster) Build Each Set WOD - 18 MIN AMRAP 200m Run 30 Disk GTOH (20/10) 10 Bench Press...

10 MIN AMRAP 25 DU’s / 50 Skips 5 Bar Facing Burpees 5 Power Snatches (35-50/20-35kg) Rest 7 RFT 1 Farmers Walk (22.5/15) 7 Pull Ups Rest...

Every 2 mins x 10 sets (5 Rounds Right Arm / 5 Rounds Left Arm) 7 S/A DB Deadlift 7 S/A DB Hang Cleans 7 S/A DB Push Press 7S/A DB Press...