Tuesday 8th November


A - Front squat up to a heavy single in 10 minutes

B - Front squat 3 x 5 @ 70% of today's heavy single

C - Three rounds for time:

20 shoulder to overhead @ 50/35kg

20 pull ups

20 box overs @ 24/20"

Timecap = 16 minutes


In pairs, alternating exercises, complete as many rounds in 20 minutes as possible of:

10 dumbbell snatches

10 calorie row

10 goblet squats

If you still have friends who are undecided about when to join SCCF, then please remind them that the current FREE two week trial of up to 6 Sweat classes may not last forever.

Sweat classes feature plenty of fun and fitness with friends without technical movements.  They run on Tuesdays @ 1730, Thursdays @ 1830 and Sundays @ 0900 and 1000.

Click here before it's too late - https://goteamup.com/p/13251-second-city-crossfit/memberships/24379/