Announcements

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

FITLAB – CrossFit 3000 – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 mins of:

30 x Double Unders (Rx+= 60 x DU)

15 x Burpees

200m Run

B: Metcon (3 Rounds for reps)

3 Rounds, for max reps:

1 min max Alternating Front Rack Lunges

1 min max Push Press (same bar)

1 min max Double Unders

1 min rest