A. 7 x 3 Front Squat
*Maintain load across.

B. Gymnastic Pulling – choose one:
1. 5 sets x max reps.
2. Death by.
3. EMOM x 10.
*Pull-ups (strict, C2B, kipping etc.)

Five rounds for time of:
12 Push Jerk 60/40kg
Run 360m

*Note: Advanced athletes: the repetitions for the Push Jerks have been programmed with the intent of aiming for unbroken sets.
*Run 360m leave and enter through the front roller door.

Photo: Shane taking on Lloyd and Andy for a standing arm wrestle (or stretch) depending upon how competitive you are.

Come and join us for a “FUN” partner/team workout. This session is perfect for those wanting to try CrossFit for the first time. No technical movements, just a great workout with our awesome community.
Hope to see you there!!

A. Push Press 5-5-5-5-5
*From the ground.

B. Seven rounds for time of:
Run 180m
Bear Crawl 20m

For total work time:
50 Cal. Bike
50 Cal. Row
50 Toes to Bar
50 Burpees
50 Russian Swings 32/24kg
50 Ball Slam 20/12kg
*Time each movement separately and add up your total time at the end.
*Perform in any order.

“Gwen”
15-12-9 Clean & Jerk
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Photo: Welcome Blake D.

A. Back Squat 10 x 2 reps.
*Maintain load across.

B. Two rounds for time of:
50 Dumbbell Snatch 22.5/15kg
50 Alternating Lunges 22.5/15kg

Wishing you all a wonderful Australia Day long weekend.

Reminder: Due to the Australia Day Public holiday regular sessions will not be running.

You are welcome to join Mark B for open gym from 7am-8am.

Reminder it is “bring a friend day”. You don’t want to miss this workout.

Come along for a “Surprise” partner workout (suitable for all abilities).

“Lynne”
5 Rounds for Max Reps:
Bench Press (BW/ 75% BW)
Pull-ups
*Rest as necessary.