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)
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

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