CrossFit Craigieburn – CrossFit


Bench Press

4 sets x 6 reps @ 70%

70% of your one rep max bench press.

Metcon (3 Rounds for time)


Three sets for max reps, each against a 4-minute running clock, of:

500 Meter Row

15 Dumbbell Thrusters

Max Reps of Burpees

Rest 2 minutes between sets


Metcon (No Measure)



3 sets x 3 reps @ 85%

85% of your one rep max snatch.


Snatch Pull

2 sets x 3 reps @ 100%

100% of your one rep max snatch.


Back Squat

2 sets x 4 reps @ 85%

85% of your one rep max back squat.


Metcon (No Measure)

40 Seconds on 20 seconds off for 5 sets (15 minutes)

Station 1: Row

Station 2: Med ball thruster

Station 3: 40s Flutter kicks


Metcon (No Measure)

A. Choose an option best suitable for your strength/skill level

A1. (Choose this option if you have ring muscle ups)

Alternating On the Minute x 10

Odd: Max Ring Muscle-ups in 40 Seconds

Even: 50 Double Unders

A2. (Choose this option if you have the strength but lack putting the transition)

3 Rounds, Not For Time:

2-4 Russian dips

1-2 Ab to bar

10+ Double under attempts

A3. (Choose this option if you need to build base strength)

3 Rounds, Not For Time:

5x Ring dips

5 Strict chinup

10+ Double under attempts

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