Tuesday 29th December


a) Back Squat to 1RM

b) 5 Rounds
Max Cal Row in 3 Mins
Buy in -
30m Overhead Lunges
2 Mins Rest Between Rounds


a) WOD
7 x Snatches
11 x Muscle Ups
100 x Double Unders
11 x Muscle Ups
7 x Snatches

b) WOD
5 Mins Max Strict HSPU
1 Min Rest
EMOM for 5 Mins
13 x Chest to Bar Pull Ups
3 Mins Rest
EMOM for 5 Mins
20/15 x Calorie ROw


Our first OnRamp of 2016 commences Monday 11th January! Guaranteed to be the best start of your year!

The course runs Monday, Tuesday and Thursday at 7pm, and each session is $180.

To register or learn more, simply go to our website www.crossfitmelbourne.com.au and click GET STARTED!