Back Squat 5 x 5 @ 65-75-80-80-80% of your 1 Rep max

Then 3 Rounds For Time of:

20 KettleBell Swings 24/16kg

10 Chainsaw Rows each side 20/15 kg

Int: 20/12kg, 15/12.5kg

Scale: 12/8kg, 10/7kg

Because you never know when you might need to start a chainsaw!

Trans Tasman Challenge

Tomorrow we will face off against the CrossFit Darwin crew in a series of workouts. We will run a normal class at 9am, but due to the time difference, if you want to share the experience live with the guys in Darwin we will run a special session at 11:30am which will line up with the 8am class in Darwin. Points are awarded for each workout and the gym with the highest score at the end wins bragging rights and the flag pictured below to hang in their gym until next year. We will have a Skype feed up on the big screen so it should be a fun session. Bring your A game as we take on the Aussies. This is a FREE class for members and we will fire up the BBQ once we are done.