(07) 4723 4422
Crossfit WOD

Saturday 24/4/21 - Pass the Parcel..

23rd April 2021

Reminder that on Monday we observe the Anzac Day holiday and classes will run at 4pm, 5pm and 6pm and Fitness at 6pm also.  Expect a cracking Aussie hero workout!!

To all our Defence members past and present we are honoured to have you step into our doors and thank you for the sacrifices you make for us to live in the wonderful country we live in!

Lest we forget..

CROSSFIT

CONDITIONING

In teams of 3 - 

300 / 250 Bike erg calories
* Every 3 mins including the 0 complete -
30 Deadlifts 70 / 45 kg
30 Burpees
* Share the work anyhow

Time cap 36 mins

FITNESS

On a running clock - 

At 0 
AMRAP 10:
Echo bike calories
* Every minute including the 0 complete 5 Burpees

At 15 mins 
AMRAP 10:
8 DB curl and press
8 DB Bentover rows
20 Air squats

At 28 mins 
Every 2 mins for 4 sets of:
10 Echo bike calories
20 Sit-ups
30 Bicycles

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