Bank Holiday Monday Opening Times:

7:00am – 8:00am = CrossFit Class
8:00am – 9:30am = Open Gym
9:30am – 10:30am = CrossFit Class


4:00pm – 5:00pm = Open Gym
5:00pm – 6:00pm = CrossFit Class
6:00pm – 7:00pm = CrossFit Class

Warm Up:
Run 800m
Stretch & Mobilise

3 Rounds for Max Reps of:

In 4 Minutes:
Row or Ski 250m or Assault Bike 500m
Run 200m

Rest remaining time

3 Minute AMRAP of:
7 Wallballs @ 6/9kg
7 Burpees

Rest 1 Minute

3 Minute AMRAP of:
7 Kettlebell Swings @ 16/24kg
7 Ab-Mat Sit Ups

Rest 1 Minute

* Scale DISTANCE as needed
* Scale WEIGHT as needed


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