Announcements

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

FITLAB – CrossFit 3000 – Olympic Lifting

A: Hang Snatch (4 x 2 @ 65%)

B: Split Jerk (4 x 2 @ 75%)

C: Clean Pull from Deficit (3 x 3 @ 80%)

Only use deficit if you can maintain a neutral spine and hips lower than shoulders in start position.

D: Back Squat (5 x 2 @ 80%)