Five rounds of:
Bench Press 8-10 reps
Max reps Pull-ups
*Perform as a superset with 2 minutes rest between rounds.
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WOD: Friday
Reminder: Starting today Coastal CrossFit will run off a Reduced time table for the next two weeks. Christmas Eve (Today) Session 7:30-9:00am with Marie (my last session for the year)WOD- Starting at 7:30-8:30amOpen Gym- 7:30-9:00am Team Workout:Three cycles for max repetitions:1 minute on each station:1. Thrusters 20/15kg2. Dumbbell Snatch 15/10kg3. Row 4. Strict Sit-ups (feet anchored)5. Burpees Rest 1 minute. *Team members to start on each station, then rotate through in order of the board I.e. Strict Sit-ups> Burpees> Thrusters>DB Snatch>Row (All members to rest at the same time). Repeat for a total of 3 cycles. Score = total repetitions of the team/Number of team members = average work per person. Photo: Christmas Kimberley- Coastal CrossFit version of “Elf on a shelf”. We have the best one 😀 Thankyou to Grant Williams photography.