(07) 4723 4422
Crossfit WOD

Friday: Gun Slinger..

1st August 2019

Don't forget this Saturday is 'Tribute to Baydo' Day and we are only running 2 classes - 5.30am and 6.30am.  

We want you guys to come in your favourite B-Brown shirt (as some of us now have multiple), rip the workout to shreds and then we are going to send a big photo of both classes as a good luck momento!

If you don't own a Baydo shirt don't worry, of course we want you in the photo as well!!  But let's send him into battle knowing how proud we all of what he has achieved already!


BB Front rack alternating lunge 3 x 10 reps

* Lift every 4 mins and build each set


2 rounds for time of:

200m Farmers carry 24 / 16 kg
20 Front squats 62.5 / 45 kg
10 Ring muscle ups

* 12 min time cap (6 min cap on first round)

Back to List