Monday 23 Sep

Announcements

Friday 27th Sep – Public Holiday – 8 & 9am WODs only.
Saturday 28th Normal Timetable – CrossFit Total

FITLAB – CrossFit 3000 – CrossFit

A: Paused Front Squat (3 – 3 – 3 – 3 (2s Pause in bottom))

B: Metcon (AMRAP – Rounds and Reps)

‘Big Bird’

Complete AMRAP in 18 Mins of:

20 x DB Hang Snatch

20/15 x Calorie Bike

20 x DB Box Step-Ups

20 x Pull-ups

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