Tuesday, 26 April 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!



10 Hollow rocks

10 Arch rocks

10 Hollow arch swings on bar

Rest 1:00


3 rounds for quality



Partner WOD

1:00 work/0:15 transition at the following stations*


Calories ski erg

Alternating dumbbell hang clean & jerk (50/35)

Stationary plate overhead alternating lunges (45/35)

Rope climbs (12′)


Abmat butterfly sit-ups


4 rounds* for total score

Compare to Wednesday, 17 November 2021

*partners each work for a full 0:30 during each minute

1:30 rest between rounds



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