Crossfit WOD

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Paul & Conan fall through the door after Saturdays WOD, good work fella's!!

Next Fundamentals class:
The next fundamentals sessions will start up on tuesday the 6th at 7:30pm. This class runs Tues and Thurs week 1 and Monday, Wednesday, and Friday week 2

PR Board:
We started the PR board last week and have had some really good improvements put up there. Well done to all who have seen some change in lifts/WOD’s.

Strength:
A1 Front squat 5 or 3 x 4
rest 20 secs
A2 ring dips 12- 15 x 4
rest 3 mins

Met Con:
21 – 15 – 9
Hang Squat clean @ 60/40
FB Burpees

Get Ripped. Get Walking.
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