Performance

Push Press 3 x 5 @ 70-80-85-85-85%

20 Calories on the Rower/Bike

30 KBS 24/16kg

20 HR Push Ups

30 KBS

20 Burpees

30 KBS

Fitness

Push Press 3 x 5 – work up to a heavy triple.

15 Calories on the Rower/Bike

30 Russian KBS 24/16kg

15 Push Ups

30 KBS

15 Burpees

30 KBS

CHANGE OF DATE – TRANS TASMAN CHALLENGE – NOW NOV 8th

Mad Trans-Tasmin Challenge Banner

Trans Tasman Challenge – Sat November 8th – 2 Sessions one at 9am one at 11am

Our annual competition for the banner with CrossFit Darwin, expect 3 workouts that test your strength and skills

Basics – Rowing