SATURDAY SPECIAL

Paddy going hard on the Assault Bike – everyone’s favourite bit of kit in the box.

*****REGIONALS SPECIAL*****

GEO is opening it’s doors to any visiting CrossFitters who need a place to train while they are up here competing or watching the Regionals.  Cost for a drop-in session will be $10 cash with all proceeds going to our fundraising organisation “Friends of the World Foundation”.  Message Adam on 0488588252 if you would like to come along or message through our Facebook Page.

WORKOUT OF THE DAY

METCON
10 rounds of:
Rowling with a partner
***Row for around 100m with the goal being to have the monitor reading stop on 100m exactly.  For every metre over/under 100m, you do that number in Burpees
GYMNASTICS SKILLS
Pull-up complex 
4 sets of:
4 Kipping Swings + 3 Kipping Pull-ups + 2 C2B
METCON
4 rounds for time of:
15/20cal Row
20 Dumbbell Snatches
10 Box Jumps
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About AB

Crossfit Coach

Posted on May 26, 2018, in WOD and tagged , , , , , , , , , , , , , , , , . Bookmark the permalink. Comments Off on SATURDAY SPECIAL.

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