Three rounds for time of:
Run 800 meters
5 reps Front squat, 100kg/70kg
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings,32kg/24kg

Post results to comments. Log results online (Beyond the Whiteboard)

Registration closes today for this Saturdays in house comp,

8am Saturday your all invited to come take part, no matter what your skill level in the CrossFit Ringwood Fitter Faster Stronger In House Competition and Xmas party. There will be a Lunch BBQ on the day.

Remember to register to avoid missing out.

Family,Kids and Friends are welcome to come down and watch the event.

After party Drinks at the Coach & Horses from 6pm

The in house Comp Entry form Here! Suitable for everyone of all abilities.