Sunday is Showdown Time – Great way to show what the crossfit community is all about…  Registration is

7-7.30am at CrossFit Cranbourne, please arrive all ready and bring your waiver form (collect from our box)

Strength: 4 rep max Deadlift

WOD – EMOM for 20mins (5 Rounds)

  • 12 reps of
  • minute 1 – Wall Balls
  • minute 2 – Burpees
  • minute 3 – Calorie Row (10 cals for women)
  • minute 4 – Box Jump (with step down)

**Each round completed successfully add 1 more repetition to the following round.  Each round not completed successfully drop 1 rep for next round.

** Rxd+ 16 reps of each movement (women 12 cal rower)

Results (Click here)

Start here

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