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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 30th August 2019

Today's Training


Squat 5 x 5

- Front or Back Squat
- Work around 75% 1RM


10 minute AMRAP:
20/15 Calorie Row, Ski or Bike
20 Burpees


Barbell Club at 6pm

Max Height Box Jump


High Hang Clean + Hang Clean x2 @70-80%


Tempo Front Squat 3x3 (20X1) @75-85%


Strength Training at 7pm

Every 3 minutes x 5 rounds:


1) Bent Over Row x 10 @ 75-80% 1RM


2) Single Arm KB Push Press x 10 each arm


3) 20 Band Triceps Pushdowns + 20 DB Curls

Endurance Training at 8pm

Death by…
10m burpee shuttle sprints

When you fail, rest 1 min then…
AMRAP 10 burpees, 10 shuttle sprints, 10 kb swings until 25 mins is complete!



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