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We hope everyone had a great Australia Day!

Back to normal now  Saturday 7am Barbell Free Class and 8:30am CrossFit Class

 

7am – Barbell Free

  • Whitten’
  • 5 Rounds
  • 22 KB Swings (24/16)
  • 22 Box Jumps
  • 400m Run
  • 22 Burpees
  • 22 Wall Balls (9/6)

8:30am Wod

  • 8min AMRAP
  • 1,2,3,4,5,etc
  • KB Swings (24/16)
  • Burpee Pull Ups

Rest 2-3mins

  • 7min AMRAP
  • 2,4,6,8 etc
  • Pistol Squat
  • Burpee Box Jump Overs

Rest 2-3mins

  • 3min AMRAP
  • Macho Man  (= 3xPowerClean, 3xFront Squat,3xPush Jerk) (42.5/30)
  • Rest 2mins
  • 3min AMRAP
  • Macho Man ((60/42.5)
  • Rest 2mins
  • 3min AMRAP
  • Macho Man (70/47.5)

 

 

 

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