WOD

Like what you see.
Then give it a go!
Queens Pk every Saturday and Sunday
0800 meet at the Chin Ups Bars
$20 Donation to Crossfit Team
Contact
Crossfitsydney@yahoo.com.au





For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg KB/DB
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg BB
50 Back extensions
50 Wall ball shots, 10kg ball
50 Burpees
50 Double unders


Record Overall Time to Complete

Suggested Warm Ups

Row 100m
30 sec Rest
200m
30sec R
300m
30sec R
400m
30 sec R
500m
30 sec R


3 Rds
Broom Stick OHS 10
Push ups 10
Sit Ups 10