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Crossfit WOD

Friday: Round 2..

17th October 2019

Friday Night Lights is back on again this week so that means no afternoon classes again.  If you are competing make sure you sign yourself into a heat and be there around 5pm for the workout brief.

The Tribe Cafe will be pumping and the action will be hot so come down and support our athletes for 20.2!!


EMOM for 12 mins:

Min 1 - Strict HSPU x 1-10 reps
Min 2 - Bar muscle up x 1-5 reps
Min 3 - Hollow hold x 30 seconds


AMRAP in 12 mins of:

Run 200m
12 Burpees
21 OH Squats 45 / 30kg

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