MOBILITY
7.30am
TECH and SKILLS
9.30am
- Axle Bar - Thrusters and Overhead Lunge
- Hang Power Snatch
WOD (A, B or C)
A)
“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
B)
"Hard Cindy"
5 Weighted Pull-Ups (15/10kg)
10 Decline Pushups (Feet on 30" box)
15 Weighted Squats (20/15kg plate)
C)
“Johnson”
AMRAP in 20 minutes:
9 Deadlifts (110/75kg)
8 Muscle-Ups
9 Cleans (Full...
For time:
5 Rope Climbs
Then 3 rounds of
10 Thrusters (70/45kg)
400m Run
[caption id="attachment_5532" align="aligncenter" width="310"] Sue O[/caption]...
Tim Henriksen will be on board as our Massage Therapist from Saturday, Jan 11. You can book in with Tim through the address admin@crossfitking.com . $85 per hour, rebates apply.
MOBILITY
6.15pm
WOD
5 rounds for time:
4 Bar Muscle-Ups
8 DB Thrusters (Single arm. 4 x L, 4 x R....
Tim Henriksen will be on board as our Massage Therapist from Saturday, Jan 11. You can book in with Tim through the address admin@crossfitking.com . $85 per hour, rebates apply.
WOD
For time:
Men - 2000m Run + 3000kg (Power Clean and/or Push Press)
Women - 2000m Run +...
