*****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

A. 12 min  EMOM

1. 10 Overhead Squats 30/20kg
2. 20m Kettlebell Front Rack Carry 32/24kg
3. 20 Hollow to Arch Swings
4. 6 High Box Step Ups (3 each leg)

B. For time:

15-12-9

Push-ups

Pull-ups

2 min Rest

C. 3 rounds for time of:

15 Front Squats 30/20kg

9 Burpees