CrossFit – Thu, Nov 30
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 – Thursday

Tabata (20 seconds on/10 seconds rest) 4 sets (each) Row Russian Kettlebell Swings Up Downs

Metcon – Thursday (Time)

3 Rounds 30/24 Calorie Row 30 Kettlebell Swings (53/35) (KG conv: 24/16)

Time Cap: 14mins


4 sets: 30 Heel Taps (each side) 30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right) *Rest 1:00 beteen sets

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