Rest, eat well and prepare for another great week of training.

As many rounds as possible in 20 minutes of:

9 Thrusters 30kg (20kg)

21 Double Unders

Only unbroken rounds will count as Rxd.

Post rounds to comments.

Glen contemplates the rercords board whilst performing thrusters.

Perform 30 Muscle-ups for time.

If you can not do the muscle-ups, perform 120 pull-ups and 120 dips.

Perform as many rounds as possible in 15 minutes of:

4 Burpee Pull-ups

8 Box Jumps, 24″ (20″)

16 Double-unders

Post rounds completed to comments.

Compare to last time here.

21-15-9 reps for time of:

Deadlift 100kg (70kg)

Handstand Push-up

Post time to comments.

Compare to last time here.

Hang Power Snatch

1-1-1-1-1-1-1

Post loads to comments.

Congratulations to Glen and Michelle who got engaged in New York!

5 rounds for time of:

Run 400m

9 Thrusters 60kg (40kg)

15 Ring-dips

Post time to comments.

Damo - Knees to elbows.

Rest, eat well and get ready for another great week of CrossFit.

Thanks to Jo and Richard from CrossFit Toowoomba for hosting the Altitude Challenge yesterday.  The day was great and showed that CrossFit community in South East QLD is going from strength to strength.

21-15-9 reps for time of:

Squat Clean 60kg (40kg)

Ring-dips

Post time to comments.

Compare to last time here.

Perform as many rounds as possible in 20 minutes:

15 Knees to Elbows

9 Burpees

Run 400m

Post number of rounds completed to comments.

The pull-up station at full capacity!

Good luck to those CrossFitters competing in sectional events this weekend!