Thursday 14th April


a) Pause Back Squat to 7 x 5

b) "Helen" (on treadmill)

10 Mins Rest

2 Rounds

800m Run

21 x KB Swings

15 x Chest to Bar Pull Ups

c) 6 Rounds

10 x Alternate DB Full Snatches (32.5kg, 22.5kg)

50 x Double Unders


a) 3 Rounds

10 x Power Cleans (185, 125)

15 x Strict HSPU

20 x Pistols

b) 15 10 5

Thrusters (135, 95)

Bar Muscle Ups

"Condition X"

a) 35 Min AMRAP

15 x Pull Ups

400m Run

15 x Burpees

300m Row

b) 10 to 1

Toes to Rings

30 x Mountain Climbers between sets

**Always wanted to try CrossFit and see what it's all about, but too nervous to take the step in the gym?**

Our OnRamp program is the perfect stepping stone to start at Schwartz's CrossFit Melbourne.

No need to "get fit before you start CrossFit" - we cater for all levels of fitness and strength!

Tuesday 19th April, at 7pm, we'll be running the next OnRamp course and it's open to all fitness levels!

Come along, have some fun and find out everything there is to know about training with us!

Just text us on 0409 369 748 with your name to book yourself in for the course!