Saturday: Share and Sync..

Just a quick reminder there is no 8.30am Saturday class this week due to the running of the CrossFit Level 2 course.  All other courses will run as normal.  Thanks.

CROSSFIT

CONDITIONING

With a partner - 

For time:

50 / 40 Echo bike calories or Row calories
50 Synchro DB snatches
35 Burpee box jump overs (share reps anyhow)
50 Synchro T2B 
35 Burpee box jump overs (share reps anyhow)
50 Synchro DB snatches
50 / 40 Row calories or Echo bike calories

FITNESS

On a running clock - 

At 0 mins -
4 rounds of:
5 KB swings
10 Sit-ups
15 Burpees
* Max Bike erg calories once 4 rounds are complete (in teams of 3)

At 12 mins -
4 rounds of:
5 Sit-ups
10 Burpees
15 KB swings
* Max Bike erg calories once 4 rounds are complete (in teams of 3)

At 24 mins -
4 rounds of:
5 Burpees
10 KB swings
15 Sit-ups
* Max Bike erg calories once 4 rounds are complete (in teams of 3)

At 36 mins -
Tabata Plank walk ups
* curl up hold in rest