CrossFit – Wed, Nov 29
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 – Wednesday

Banded 7’s + into- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC) -into- 3 sets: (build in weight/ stay light) 2 Snatch Grip Push Press 1 Overhead Squat

Overhead Squat (2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy complex in 10-12 minutes)

Met con – Wednesday (Time)

6:00 AMRAP 8/7 Calorie Air Bike 2-4-6-8. . . Burpees Box Jump Overs (24/20) -rest 4:00- 6:00 AMRAP 6 Burpees Box Jump Overs (24/20) 2-4-6-8. . . Calorie Air Bike

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