BEST OF LUCK TO SARAH COALL, MEL JENKINS, MARK BURCHALL AND MARK UREN WHO ARE ALL COMPETING IN THE MASTERS HQ SEMIS TODAY AT CROSSFIT NORWEST, ANNANGROVE.  COME OUT AND CHEER THEM ON IF YOU HAVE TIME.  AND LETS ALSO HOPE THAT CAROLYN AND PETE’S EFFORTS ALSO STAND UP TO THE ACTION TODAY – THEY DID THE WORKOUTS LAST WEEK AND SENT THEM THROUGH AS A VIDEO SUBMISSION AS THEY ARE ON HOLIDAYS.

WORKOUT OF THE DAY (8am class)

CONDITIONING

2 rounds for time of:

50 Kettlebell Swings

40 cal Row

30 Shoulder to Overhead 60/40kg

20 Power Cleans

10 Front Squats

***22 min timecap

9am WORKSHOP SESH

Team workouts

A. In teams of 3, 3 rounds of:

45 cal Bike

45 Burpees over your Partners

45 Wallballs

B. In teams of 3, 10 min AMRAP of:

30 Burpee Box Jumps

60 Devils Press 15/10kg

90 Anchored Sit-ups