"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Pause Front Squats
b) EMOM for 18 Mins
Min 1 - 8 x Overhead Lunges (155 105)
Min 2 - 21/16 x Calorie Row
Min 3 - Rest
c) EMOM for 18 Mins
Min 1 - 20m Handstand Walk
Min 2 - 21/16 x Calorie Assault Bike
Min 3 - Rest
"Crossfit"
a) 12 9 6
Power Clean (165, 115)
Push Jerks (165, 115)
b) Back Squat to 5RM
Strict Press to 5 x 5RM
DON'T FORGET!
Our Christmas Party for 2015 is this Saturday!
After a big year of training, make sure to join us at OneSixOne (161 High Street, Prahran) on Saturday 19th December from 7pm onwards!
