This Sunday April the 15th is our in house Team competition. It will start at 9am and spectators, friends and family are all welcome to watch. It will be a great day with some excellent competitive CrossFit on display from all of our teams pushing themselves to their limit!! Don’t forget that teams competing have until midnight Monday 9th April to submit their row time unless they’ve been told otherwise. Also if you want to purchase team Tee’s and vests you can by writing your name and size on the whiteboard by close of play Monday April 9th.

We kick the week off with a mid range heavy triplet!!

Warm up

Row 1000m


Hang Power Clean tekkers


AMRAP: 12 minutes

  • 4 Hang Power Cleans @ 50kg/80kg
  • 8 Burpee Box Jumps @ 20″/24″
  • 12 Sit ups

*Scale the weight and height as needed*


Leave a Reply

Your email address will not be published. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>