CrossFit in castle Hill

Thursday 6th Sept 2012

http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com

AM

2rm front squat 131.5kg

Max reps @75% -7

5rm bench 131.5kg

Max reps @95%-5
Max reps @90%-7

3 sets max DB bent row @50kg DB
Pretty much 11's across each hand

6 sets rest as needed

Max rep plyo push up
20m short shuttle
1.30,6.00

2. 27, 6.01

3. 28, 5.87

4. 29, 5.88

5. 25, 5.95

6. 34, 5.74

PM
Is RAW