In 25 minutes:
Run 3 laps of the gym
then…
AMRAP of:
20 Thrusters 20/15kg
10 Pull-ups
Run 3 laps of the gym
*The duration of the AMRAP is undefined. Your score is the rounds and reps completed in the AMRAP, however you must complete the 2nd run within the 25 minutes for rx’d.

A. Deadlift 7 x 3

B. 5 rounds for time of:
7 Deadlift 100/70kg
7 Burpees (over the bar)
Run 200m
Rest 1 min.

Partner Workout
Ascend as far as possible in 20 minutes:
3 Slam Ball/Wall Ball 12/9kg
3 Toes to Bar
6 Slam Ball/Wall Ball
6 Toes to Bar
9 Slam Ball/Wall Ball
9 Toes to Bar
*Increment by 3 each round.
*Flow: While one partner performs the SBWB/Toes to Bar, the other will hold a plank. Once both partners have completed the round of 3’s, they will advance to the round of 6’s etc. Work must cease if the partner on the plank station breaks position.

*Thanks to Jason S for sharing this photo of the CrossFit gym he attended while holidaying in Vietnam.

A. Push Jerk + Split Jerk
*Spend 15 minutes working technique/building in weight.

B. 5 x 2 minute rounds:
30 Double-unders
Run 200m
Max Double-unders
*Rest 1 min.

AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
*Perform 10 Power Cleans 70/47.5kg at 0:00 and every 4:00 from there.

With the weather starting to warm up – lets get outside and make the most of our beautiful surroundings.

BRING A FRIEND and join us for a Fun beach/park workout this Saturday:
When: Saturday 1st September @ 7:30am
Where: Kawana Island- beach (In front of Mykie’s by the Bay)
*Parking can be difficult- aim to carpool where possible.

Breakfast at Mykie’s by the Bay afterwards for anyone that can make it.

A. Every 2 min. x 10 rounds:
1 Clean & Jerk
*Build across the sets to a heavy single for the day.
*Any style of Clean & Jerk.

B. 10-1 reps for time of:
Unbroken T&G Power Clean 60/40kg

AMRAP in 20 minutes:
100 Double-unders
50 Kettlebell Swings
20 Toes to Bar

*Don’t forget CrossFit is now at 9:15am.

A. Landmine Rows 5 x 8-10 reps.

B. 5 x 2 minute rounds:
10 Burpees
Run 200m
Max Burpees
*Rest 1 min. between rounds.