• Ron McKinstray

Sunday 3/11/19

9am Wod

great turnout this morning for :

Three rounds of :

21/15 cal row

15 pull-ups

9 lunges (each leg)

directly into

Three rounds of :

21 KBS (24/16)

15 thrusters (42.5/30)

9 push-ups


10am : Crossfit Scotland Barbell Club

technical Session focusing on correct positioning for the take followed by a build of :

5 reps 5 reps 3 reps 3 reps finishing off with a single heavy lift.

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Monday 30/11/2020

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

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