Announcements

Monday January 27th – we will be running 8 & 9am WODs only due to Public Holiday.

FITLAB – CrossFit 3000 – CrossFit

A: Deadlift (9 – 7 – 5 – 3)

B: Metcon (Time)

For time:

30 – 20 – 10 reps of:

Row Calories, and

Alternating Dumbbell Box Step-ups

Directly Into…

10 – 20 – 30 reps of:

Alternating Dumbbell Snatches, and

Walking Lunges