Announcements
Christmas Party. Saturday 5th December.
Arvo games, $tbc per head catering, drinks & dancing at Clarencetown.
CrossFit D.E.C.K – CrossFit
Warm Up (Checkmark)
Wall Opener
3 Position chest stretch
3x
5 each side upside down kb strict press
5 V-Ups into 20s superman
5 inchworms to push up
Push Press (15 minutes
5 x Complex
70% of Push Press
3 Push Press
3 Push Jerk )
Rogue toes to bar (Time)
4 rounds
500m run
25 toes to bar – every break complete 20m run out door and back in top door
100m sandbag bear hug carry 70/45kg (share bags)
24 min cap
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