A. Alternate between 1 & 2 on the minute for 7 rounds:
1. Push (HSPU, Ring Dip or Push-up) – choose own reps.
2. T2B (15 reps or 30 seconds, whichever comes first)

B. Stretch & Mobility.

Post movement choice, reps and total T2B to comments.

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With a 20 minute time cap:
Run 2.4km
1 Clean + 4 Front Squats
*Have as many goes as you like at the clean + front squat – only your highest score counts.
*If a power clean is used, you must perform 5 front squats in addition.

Post load to comments.

Bar Facing Burpee

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AMRAP in 10 minutes of:
50 Bar Facing Burpees
30 Thrusters 50/35kg
10 Muscle-ups

Post rounds and reps to comments.

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A. 4 x 8-10 Bench Press

B. 4 x 8-10 Pendlay Row

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A. Work to a heavy Overhead Squat x 5.

B. Max reps in 5 minutes of:
Snatch 60/40kg
*Reps must be caught in the bottom of the squat in one movement for rx’d.
*For those scaling, the priority is to master the movement. Pick a weight that allows you to receive the bar in a full squat.

Post load and reps to comments.

Well done to Renee who qualified for the State Championships in the 50m Butterfly over the weekend.  This is an especially impressive achievement since Renee has had no specific preparation other than CrossFit and some recreational swimming.

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Partnered WOD- Come on in and have some FUN?

Good luck to Renee who is aiming to qualify for the State Swimming titles today.

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