LIFT

3 Position Snatch or OverHead Squat 5 x 5

Snatch from:
1. Power Position
2. Above Knee
3. Floor (with pause at Knee)
20-25 minutes to work up to a heavy set. Record your 5 heaviest sets.

OverHead Squat:

Work up to a heavy set of 5

WORKOUT

Performance

10min AMRAP
20 OH Lunge steps 20/10kg
10 Pull Ups
20 Double Unders or 40 singles

Fitness
10min AMRAP
20 OH Lunge steps 10/5kg
10 Jumping Pull Ups
20 Double Unders or 40 singles

EVENTS

TTC 3 Banner

Sat Nov 7 – Trans Tasman Challenge #4

Help bring the banner back! Our 4th annual challenge against CrossFit Darwin. Two sessions 9am and 11am followed by a BBQ. Fun workouts and good times guaranteed.