Sunday 30th November

Deadlift 3-3-3-3-3 reps

Saturday 29th November

5 x 500m row
3-4 mins rest between sets.

10 burpee penalty per round for times 10secs more than the first.

Friday 27th November

REST DAY

Thursday 27th November

"Cindy"
Max rounds in 20 minutes of:
5 Pullups
10 Pushup
15 Squats

Wednesday 26th November

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Tuesday 25th November

AMRAP in 10 Minutes:
10 Med ball Cleans 20lbs
10 Burpess (clap overhead while airbourne)

Monday 24th November

REST DAY

Put your feet up, rehydrate and checkout the new items at our cafe press store http://www.cafepress.com/crossfitnq