Announcements

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

FITLAB – CrossFit 3000 – CrossFit

A: Weighted Pull-ups (5 – 5 – 3 – 3 – 2 – 2)

B: Metcon (Time)

3 RFT of:

50 x Air Squats

10 x C2B Pull Ups

10 x Ring Dips

10 x Hang Power Cleans (Light-Med)

or C: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*16 min Time Cap*