Note: It is very rare that we program workouts like this. Our challenge to you all is not to Cherry Pick.
See you soon 😀

30 minutes for max meters:
0-10 minutes: Row
10-20 minutes: Run
20-30 minutes: Echo

AMRAP in 15 minutes:
5 Power Cleans 70/50kg
7/5 Dips
10 Deadlifts 70/50kg
14/10 Push-ups

Photo: Welcome back to Ian. Great to have you back in the box.

"Josh"
For time:
21 Overhead Squats 42.5/30kg
42 Pull-ups
15 Overhead Squats 42.5/30kg
30 Pull-ups
9 Overhead Squats 42.5/30kg
18 Pull-ups

20 minute incrementing ladder:
Squat Clean (1-2-3-4-5...) *
Run 180m

* Choose a heavy but repeatable weight for singles.

Photo: Sam all smiles as he hits the big weights 😁

10 rounds for time of:
5 burpee pull ups
30 double Unders

Photo: Congratulations to Jess 5:30pm crew- her training coming together dominating her toes to bar.

AMRAP in 20 minutes:
8 Toes to bar
16 Hang Dumbbell Snatch (22.5/15kg)
24 Alternating lunge

Photo: It is awesome helping our CrossFit kids get stronger 💪 Great work Indah!!!

Four cycles, each for time:
Row 400m
Run 400m

Rest between efforts.

10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats *
Strict Pull-up or Chin-up (unbroken)*

(35 minute working time)
* Advanced athletes chest to bar pull-ups.

A. Work to a heavy complex.
1 Deadlift+ 1 Hang Power Clean + 1 Push Jerk

B. "DT"
Five rounds for time:
12 Deadlift
9 Hang Power Clean s
6 Push Jerk
*70/47.5kg

Photo: Congratulations to Deb & Lesley (CrossFit The Stables) for pairing up and taking on the "Fittest in the Yard Challenge". These ladies have been prepping for their big upcoming competition Masters League. So good seeing their hard work paying off.

Partner Workout:
Two rounds for Max repetitions:
In four minutes:
Run 360m (together)
1. Max repetition- Sled Push
2. Max repetition- Deadball over shoulder
3. Max Dumbbell Squats 22.5/15kg
4. Max Toes to Bar

*Rest 1 minute between efforts.