*Please don’t forget that the afternoon session 4:00-6:00pm will be dedicated to the CrossFit Open.

A. Deadlift 5-5-5-3-3-1-1-1-1

B. For time:
45 DB Snatch 22.5/15kg
60 sec. Plank
30 DB Snatch
45 sec. Plank
15 DB Snatch
30 sec. Plank

The final CrossFit Open work out 20.5 will be released this Friday.

We want to make the most of the final workout by getting as many of our community together for our CrossFit FRIDAY NIGHT IN LIGHTS!!!

Even if you are not registered we want you there!! Come and join us for the last workout and a well earned beer.

Please note: Saturday morning will be a regular session. If you can not make Friday night for a genuine reason please let Marie know so we can arranged another time.

“Cherry Pickers Delight 2”
Run 2km
200 Double-unders
Run 1km
100 Double-unders
Run 500m
50 Double-unders

Five rounds for max reps:
Dumbbell Push Press 22.5/15kg
Toes to Bar
*Perform as a superset with 2 min. rest between rounds.

Optional:
Work 30 sec. on/30 sec. off for 100/80 cal.
*Row or Airbike.

you

Three rounds for time of:
50 Air Squats
7 C2B Pull-ups
10 Hang Power Cleans 60/42.5kg

or

Three rounds for time of:
50 Pistols
7 Bar Muscle-ups
10 Hang Power Cleans 80/55kg

*Remember, harder is not necessarily better – pick the option that allows you to attack the workout with intensity and mostly unbroken efforts.

Due to the public holiday normal sessions will not run today.

Join us for a WOD or Open Gym at 3:30-4:30pm.

Hope to see you there!!!

Grab a friend and join us for a “FUN” partnered workout.

See you there!!!!

Five Super-sets:
Back Rack Lunge 8-10 (per leg)
Push-ups (own reps/maintain across)

Optional:
10 x 10 Dumbbell Snatch
*Work with a partner 1:1.

AMRAP in 20 minutes:
Air Bike 50/40 Cal.
Row 1000/800m
Run 1680m
Max. Double-unders

A. Pull-up 7 x 3
*Use the hardest/heaviest version you can maintain.

B. AMRAP in 10 minutes:
10 Dumbbell Deadlifts 22.5/15kg
10 Knees to Elbows