Bank Holiday Opening Hours:

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

NO LUNCHTIME CLASS

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

Warm Up:
Row, Ski or Assault Bike:
30 Seconds On, 30 Seconds Off x 5

Single Arm Russian Swing Tekkers
Single Arm Overhead Lunge Tekkers

WOD:
10 Rounds for Max Reps of:

40 Seconds of Single Arm Russian Kettlebell Swings @ 16/24kg
20 Seconds Rest
40 Seconds of Calorie Row, Ski or Assault Bike
20 Seconds Rest
40 Seconds of Single Arm Overhead Kettlebell Lunges @ 16/24kg
20 Seconds Rest
40 Seconds of Burpees
20 Seconds Rest

* Switch hands after every 5 Reps on Russian Swings & Overhead Lunges

* Scale WEIGHT as needed