Monday 4.5.15Regionals MapThe 2015 Crossfit Australian Regionals are just under 3 weeks away, have you got your tickets yet?

A. 10 minutes to hit a

  • 3RM Strict Press

B. 10 minutes to perform

  • 3 sets of 10, wide grip pronated pull ups

C. Partner Circuit

C1. 5 minute AMRAP of:

Rower and Bear Complex @ 50/35kg (FF 40/25kg)

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press
  • Reset and go again for 2 more sets
  • Timer is the Bear Complex: Perform 3 sets UB then switch over
  • Score is the C2 Rower Cals
  • Rest 1 minute

C2. 5 minute AMRAP of:

  • Assault Bike and Overhead Squats (from ground) @ 50/35kg (FF 40/25kg)
  • Timer: 6 calories on Bike
  • Score: Overhead Squats
  • Rest 1 minute

C3. 5 minute AMRAP of:

  • Burpees and Box Jumps @ 30’/24′ (FF 24’/20′)
  • Timer: 10 Burpees
  • Score: Box Jumps
  • Rest 1 minute

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