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)
10 scorpion
3x
10 banded pull apart
10 single leg kettlebell rdl (opposite foot and hand)
5 push up slow into 5 fast or plyo
5 each side single leg glute bridge
Bench Press (4 X 3- 75%)
9/11/26 (Time)
1-10
Deadlift 90/65kg
Burpee over bar
Core and shoulder stability (Weight)
3 sets
20m each arm offset carry
1x bell in front rack
1x bell overhead / suitcase carry
20 hollow rocks
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