Monday: BodyJam..

Reminder that this weekend we are hosting the NQ Open.  Thunder Barbell has 26 lifters competing across the day with more than 60 competitors overall coming for the event.  We would love to see a big CrossFit Townsville contingent of support and if you are thinking of heading down to cheer the crew on use the link here https://signupschedule.com/qldweightlifting to register as a spectator.

We will only be running a 5.30am and 6.30am CrossFit class and 6am Fitness class.  The first lifting session is scheduled to start at 8am sharp!

CROSSFIT

CONDITIONING

5 rounds for time of:

Run 400m 
30 Air squats 
20 Push-ups 
10 Pull-ups 
* rest 90 seconds after each round
25 min cap

ACCESSORY

At 30 mins - 

AMRAP in 7 mins of:

5 Ab wheel rollouts
7 Strict T2B
20 seconds Hollow hold

FITNESS

On a running clock - 

2 rounds of:

At 0 min mark -
12 / 9 cal Row
15 Slamballs

At 4 min mark -
12 / 9 cal Row
15 KB Swings

At 8 min mark -
12 / 9 cal Row
15 DB Thrusters

At 12 min mark -
12 / 9 cal Row
15 Burpees

* Begin round 2 on the 18 min mark