Ascend for 20 minutes:
3 Pull-ups
3 Ring Dips
Run 180m
*Increase the Pull-ups/Ring Dips by 3 reps per round.

A. Farmers Carry 7 x 10m (heavy).

B. In 8 min:
Air Bike 50/40 Cal.
Run 180m
Max Deadlift 100/70kg

Reminder our Kids holiday session is today (3:15-4:15pm).

For total reps:
6 min. Row (calories)
5 min. Air Squat
4 min. Dumbbell Snatch 22.5/15kg (alt.)
3 min. Toes to Bar
2 min. Double-unders

EMOM x 20:
1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
*This workout will be broken into 4 x 5 minutes blocks. The aim is to increase load each 5 minutes.
*The movements are not intended to be combined.

A. 7 x 3 Strict Pull-up
Progression: Strict > C2B > C2B + weight.

B. Three rounds for time of:
30 Kettlebell Swings 24/16kg
15 Burpees

Photo: Congratulations to Chris G (our in house water boy) for joining our 500 Club (with over 500 sessions of attendance).

*Reminder our Annual General Meeting will be held at 7am, with the WOD to follow. We look forward to seeing you there.

For time:
Run 1120m
30 Deadlifts 100/65kg
30 Box Jump Overs 20″
Run 740m
20 Deadlifts
20 Box Jump Overs
Run 560m
10 Deadlifts
10 Box Jump Overs

Photo: Rose at CrossFit Kids session- Unders & Overs

EMOM x 4 min:
5 Muscle Snatch
*Maintain load.

Rest 1 min.

EMOM x 8:
3 Power Snatch
*Increase every 2nd round.

Rest 1 min:

EMOM x 10:
1 Hang Squat Snatch
*Maintain or increase (quality dependent).

Optional:
Tabata: Toes to Bar