Monday 12/5/14 – Performance

Note: Due to Ehren and Lindsay attending the Australian and New Zealand CrossFit regional competition there will be no Olympic Weightlifting class on Thursday night. All other classes, from Thursday to Monday, and open gym times will go ahead as scheduled. The gym will not be open outside of class and open gym time. Contact us if you have any questions.

Workout of the Day
Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds

For time:
Row 20 Calories
30 Burpees
30 Toes to Bar
30 Walking Lunges with 15/10kg Plate Overhead

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