Wednesday 30th September

"Competitors"

a) Back Squat to 10 x 3 @85%
Strict Press to 3 x 8

b) 3 Rounds
10 x Double KB Clean & Jerks (24kg, 16kg)
30 x Wall Balls
90 x Double Unders

c) Every 2 Mins for 10 Rounds
3 x Power Snatches 

"Crossfit"

a) 30 Mins Gymnastics

b) 20 Mins
Even Mins - 18 / 12 x Calorie Row
Odd Mins - 50 x Double Unders

Note - Public Holiday Friday

There will be 7am, 9am and 5pm classes only.