Five rounds, each for time:
Deadball Shuttle
10 Squat Cleans 70/45kg
Run 180m
*Rest as necessary between rounds.

A. Choose one of the following:
1. 5 Sets of Max Reps Pull-ups
2. EMOM x 10: Pull-ups/Bar Muscle-up
3. 30 Muscle-ups/100 Pull-ups for time.
*10 min. cut off for all options.

B. Aerobic conditioning
Complete either:
Run canal loop or
Row 3.5km

Please note: This can be completed for time or used as a recovery session.

Seven rounds, each for time:
Row 200/180m
2 x Farmers Carry 80/50kg (15m)
15 Box Jump Overs 24/18″

*Welcome back Renee (even if it is only temporary)!

Five Supersets:
Landmine Row x 12-15 reps
15m Handstand Walk/30-45 sec. Static HS Hold Against Wall
*Rest approx. 2 min between rounds.

Optional:
Advance as far as possible in 10 minutes:
Double-unders 10-20-30-40-50 etc.
30 sec. Plank after each set.

A. Power Snatch + Hang Squat Snatch
*Build to a moderately heavy weight and maintain for 10 sets.

B. 100 Overhead Squats
*4 sets to complete.
*10 minute time cap.
*Choose your own load.

We hope you all feel well recovered after the weekend! Be sure to set those alarm clocks for the most important training day of the week – Monday! No excuses.

For time:
Row 750m
then,
3 rounds of:
20 Toes to Bar
15 DB Push Press 2 x 22.5/15kg
Rest 3 min.
then,
3 rounds:
20 DB Deadlifts 2 x 22.5/15kg
15 Pull-ups

*Go the Aussies!!!

Run 560m
20 Power Cleans
Run 1120m
20 Power Cleans
20 Front Squats
Run 1680m
20 Power Cleans
20 Front Squats
20 Push Jerks
*60/40kg

*Our first full day in the new gym went well! We are now busy working to finish the upstairs area – once complete, we have some new additions to our timetable that we are excited to implement.

A. Deadlift 7 x 3
*Maintain across. re-grip/reset on each rep with controlled descents.

B. Five rounds for time of:
7 Deadball Over the Shoulder 45/30kg
12 Pull-ups
*C2B for advanced.

*Please note that we are back to our normal schedule as of today (Wednesday). Please come on in and check out the new location!
**Don’t forget the CrossFit Games is on this weekend. You can find info on how to watch it – here.

For time:
10 DB Snatch 22.5/15kg
15 Box Step Overs 22.5/15kg
20 DB Snatch
15 Box Step Overs
30 DB Snatch
15 Box Step Overs
40 DB Snatch
15 Box Step Overs
50 DB Snatch
15 Box Step Overs