Saturday, 19/11/16

Saturday, 19/11/16

– This workout is being held as a fundraising event but we will not be taking donations at the gym. Below is the flyer with the relevant information for those who would like to make a donation.
6:00 and 8:00am CrossFit
3 rft:
400m Run
30 G2OH (alt. 25/15kg DB or 24/16kg KB)
6 Back Squats
– convert kgs on the bar for the Back Squats into seconds and subtract from overall time.
– 3 rnds at 80kg = 240 seconds off time
– @ 50,60,70 = 180
– bar taken off the deck
7:00am Barbell Free CrossFit
– as above
– sub 60 seconds of D-U for Back Squats and subtract reps from overall time.
7:00am Weightlifting


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