Dress Up Wod! Any footy jumper from any footy code!
7:15am Running Wod: 5km for time.
8:30am CrossFit Class
- Divide into 2 equal teams – SWANS & HAWKS
- In 4 quarters, in teams, complete As Many Reps As Possible (AMRAP) – 8 minute quarters, 2 minutes per quarter-time breaks, 5 minutes for the half-time break.
- 1st Quarter – Rower (Calories) & Burpee Box Jump Overs (24/20)
- 2nd Quarter – Push Press (40/25) & Knees to Elbows
- 3rd Quarter – Front Squats (40/25) & Bar Facing Burpees
- 4th Quarter – KB Thrusters (20/12) & Wall Balls (9/6)