WOD 21st July Just a Quick One.

Phew this day is going so fast and I still have so much to do.

I need more hours in the day please….a few more at night would help also!!!

Testing out tonight’s plan for the Crossfit London crew.

When I devised this workout I was thinking Volume!!!

AMRAP (As Many Rounds As Possible) 15 Minutes.

4 Back Squats

4 Pull ups

4 Ring Dips

4 Overhead Squats

Ring Dips
Ring Dips

Weights to be used for this will vary from 20Kg – 30Kg for girls and 35Kg-50Kg for the boys.

Wrist ached by the end of this workout but I am expecting that these days from overhead work. Just gotta keep it light.

In 15 minutes I got 8 rounds out at 30Kg.


Salyy Dixey is a Crossfit London Coach

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