Author: Jim King

Again we will have two different workouts running throughout the morning. A regular workout during normal class times and Open 18.3 in waves until 9am. 7am Weightlifting 9.15am CrosFit Kids 6, 7, 8am CrossFit WOD AMRAP in 20 minutes: 10 RKB Swings (2 x 16/12kg) 10 Box Jumps (24/20") 10 KB Thrusters (2...

7am Weightlifting 9.15am CrossFit Kids 6-9am CF Open 18.2 (Rolling waves. Last heat begins at 8:45am) 6, 7, 8am CrossFit classes also will run as per a normal Saturday CrossFit WOD (6, 7, 8am) - 4 rounds for total reps - 45 seconds per station, 15 seconds to transition - 1 minute...

9 x Superset 7 Bench Presses + a choice of: 10 Burpee Box Jumpovers (24/20") 10 HSPU 10 Ring Dips 10 Pull-Ups 100m Sandbag Run eg. Rounds 1, 2 and 3 - 7 Bench Presses + 10 Burpee Box Jumpovers (each round) Rounds 4, 5 and 6 - 7 Bench Presses + 10 Pull-Ups (each...

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