Strength:

Front Squats 5-5-5-5

Conditioning:

AMRAP in 15 mins

100m Run
5 KB swings 32/24
10 Push Ups
15 Double Unders

CrossFit  Ringwood First In House Competition Workout 4 – FINAL

Buy In- 2 rope climb 5 muscle ups / 10 pull ups (F)
2 ROUNDs
30 Calorie Row
25 Kettelbell swings (M)24kg   /16kg  (F)
30 Wall Balls (10/9 ft)
25 Box jumps
20m Plate Push 25kg
Cash out : 5 muscle ups / 10 pull ups (F) and then 3 rope climb

6 gift ideas for the australian crossfitter

Merry Christmas from CrossFit Ringwood Victoria Melbourne Australia