Saturday 5th November

Good luck to Gaz George (real name David - ask him!) as he heads to London this weekend to do his CrossFit Level 1. You'll have seen working alongside current coaches as part of his build up so expect to see him flying solo in the not too distant future.

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Saturday's workout

CrossFit

In pairs, swapping over after each round or minimum work:

As many rounds as possible in 15 minutes of:

10 deadlifts @ 125/90kg

10 bar facing burpees

100m shuttle run

As many calories as possible in 10 minutes of:

Assault bike or row (min work 10/8)

As many reps as possible in 5 minutes of:

Clusters @ 60/40kg (min work 3 reps)