OverHead Squat or Snatch 1 x 5 – if you are on the Oly Program, go light for a 3 x 5.

Then 3 Rounds For Time of:

15 Push Press 40/30kg

30 Sit Ups

15 OverHead Squats 40/30kg

2 minutes rest between rounds.


Amze Snatch NTWA Comp from Matt Dyson on Vimeo.

Amy, a Coach at CrossFit Darwin hits a 45kg Snatch at a local comp Matt attended.

There will still be a workout at 9am for those not doing the Oly Comp on Saturday. Come on in and support the lifters while getting your weekend WOD fix.