Monday, 17/11/14

16 Nov Monday, 17/11/14

This coming Saturday we will be celebrating another fantastic year of training at CrossFit King with a workout followed by lunch at the gym at 11am. It would be appreciated if you brought a small plate of food to share.
There is one class scheduled for the day to begin at 7.30am. There will be multiple elements involved in the workout and we anticipate to conclude this part of the day by 10am.
We will be staging this as an informal gym championships with podium finishes up for grabs in 3 categories. The day will be organised so that you will get a tough workout straight up so if you can’t hang around for the whole morning you will still get your fix of exercise for the day. See you there.
WOD
A)
OTM for 10 minutes:
1 Deadlift @ 90% + (advanced only)
Intermediate and Novice
– 3 x 70% or 5 x 60%
B)
With a 5 minute time cap:
400m Run,  then
Max Effort Burpees to a target 6″ above standing reach