A. Build to a heavy Hang Clean
*Power or Squat.

B. Nasty Girls
Three rounds for time of:
50 Squats
10 Hang Power Clean 60/40kg
7 Muscle-ups
*Scale movements to stay inside a 10 min. time cap.

AMRAP in 20 minutes:
7/5 Ring Row (feet in line with hands)
14 Abmat Sit-up (strict)
100 Skip

Photo: Courtesy of Grant Williams.

Four rounds for time of:
Run 560m
15 Thrusters 60/40kg
*You’re welcome!

Come and join us for a “FUN” partner/team workout. The best session 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!!

Quote: Thanks to Nata- I loved it!!!

Five sets:
Pendlay Row 8-12 reps
Seated Dumbbell Shoulder Press 12-15 reps
*Perform as a super-set and rest minimum 2 minutes between.
*Maintain load throughout.

For time:
Row 1000m
100 Wall Ball 9/6kg
75 Sit-ups (strict, feet anchored)
50m Walking Lunge 20/15kg
25 Bar Muscle-ups

Photo: Still one of my all time favourites – following Kim hitting a personal best lift. Thanks to Grant Williams.

EMOM x 5:
3 Muscle Snatch + 3 Overhead Squat:
*Maintain light/fast load throughout.

Rest 1 min.

EMOM x 5:
1 Power Snatch + 1 Hang Squat Snatch
*Build from light to medium load.

Rest 1 min.

EMOM x 8:
1 Snatch (power or squat)
*Build from medium to heavy.

Optional:
20-2 calories for time (row or airbike).
*Partner up and alternate efforts.

3 rounds for completion:
0-2 min. 75 Double-unders
2-4 min. 25 Pull-ups
4-6 min. 15 Deadball Over the Shoulder 45/30kg
6-8 min. 20 Toes to Bar
8-10 min. 20 Ball Slam 20/12kg

Join us for a “fun” partner WOD.

Bring your friends along to join in the “fun”. This is a great session for those wanting to try CrossFit for the first time. The workout will be suitable for beginner to advanced athletes.

Photo: Jesse and Harry. Today marks the start of the Cub Games- (Mini Open for the kids). It was great to have the kids throw down together.