Part A, For Load: 

 

Dead Lift -  5 x 1, Building.

- Start 5kg on from your last 3x3 & try to build the weight through each set. -If you weren't in for that last week of the 3x3's then check back on your numbers from the previous two weeks: Wk1. Wk2. -Today try to equal your existing PR, but we ask that you do NOT attempt to beat it. The CrossFit Total is but a week or so away. Save it for then!! - These are Heavy Singles. Treat them as such. Brace properly. Keep Tight! .

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WoD, For Rounds:

10 Minute 'AMRAP'

1 to 10 of: KB Swings (24kg / 16kg)  vs Burpee Then into... 1 to 10 of: Box Jump (24" / 20") vs Burpee

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Flow of WoD:

1 Swing; 1 Burpee; 2 Swings; 2 Burpee's....10 Swings; 10 Burpee's; Then 1 Box Jump; 1 Burpee; 2 Box Jumps; 2 Burpee's; etc etc etc.

How far through can you go?? Can you get all the way??

   

         

Post only your best load from Part A and Post number of Rounds/Reps to comments.

Have you signed up the most fun you have with your Fitness in one day??

The Registration for the 2015 WoD on the ROD Games closes on MONDAY 12th October @6PM.

Pairings will then be drawn up & released THURSDAY 15th October @12Midday.

Come on! You know you want to!!

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