Keeping it spicy for you with a fun mid week Met Con 🙂


20 Min AMRAP

3 1 Arm DB Thrusters 20/15kg

3 1 Arm DB PP 20/15kg

3 1 Arm DB OHS 20/15kg

Run 200m


20 Min AMRAP

3 Thrusters 15/10kg DB’s

3 Push Press 15/10kg DB’s

3 Front Squats 15/10kg DB’s

Run 200m

Member of the Month – Tash

Tash wod 4 winter throwdown

Find out more about Tash HERE on our Member of the Month. Also get ready to support her and the rest of the team at the FRF CrossFit Open Day on Saturday.