CrossFit – Mon, Jan 30
Notice of Annual General Meeting (AGM) – Moranbah CrossFit
7:00pm Tuesday, 31st January 2023, Moranbah CrossFit – Flinders Dr
All positions vacant and all members invited to attend. Pizza will also be provided.
CrossFit class will be scheduled for 6:00pm – 7:00pm.

Warm Up – Monday
400m run
3 rounds
10 drop squats
10 KB swings
Snatch (2 Power Snatches + 1 Hang Power Snatch
4-6 sets of complex based off feel
Adjust load to challenge but focus on form)
Metcon Monday (Time)
3 individual rounds:
Rest 1min between each round

15 double KB/DB shoulder to overhead @ 12/16kg
15 double KB/DB Snatches
100m farmers carry (same DB/KBs)
100m run

ADV Option:
KBs @16/24kg

3 sets:
8-10 strict pull-ups
30sec side plank, front plank then other side plank

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