CrossFit – Mon, Dec 4
Members – As we have transitioned into Wodify payments, please work on getting your payment methods and card details in the system so there are no issues in the future. Can we please make sure any unpaid membership invoices are paid as well – these will be emailed to the email address on file. Thank you, Moranbah CrossFit.
Warm Up – Monday
4sets for quality
4 x 7.5m shuttle runs
10 Light duel DB/KB front squat
8 duel DB/KB push press
6 duel DB/KB push jerk
Front Squat (Complex from the rig
1 Front Squat + 1 Push Press + 1 Push Jerk
12minutes to find a heavy complex)
1 Front Squat + 1 Push Press + 1 Push Jerk
12minutes to find a heavy complex)
Metcon Monday (Time)
3 Sets x 5:00
5,10,15 Cal Row (ladies 4,8,12)
6 x 7.5m shuttle runs
Time cap 4:00 each set
RX+ 10 x 7.5m shuttle runs