Workout of the Day

Registrations are now open for the Crossfit Games Opens, starting Feb 23. Register now: https://games.crossfit.com/

We are organising a new order of HIP CIRCLES in 3 weeks. If you wish to purchase a hip circle, which is part of the compulsory warm-up, contact Scotty.

15-12-9
Chest to Bar Pull-ups*
Deadlift, 125/85kg
*If you’re up for the challenge, do bar muscle ups.
Scale to regular pull-ups or ring rows

Finisher
Tabata double unders

Extra Training
Every 1 min for 10 mins do:
1 Squat Clean Thruster, 80/50kg
2 Jerks, 80/50kg
3 Front Squats, 80/50kg
Score is number of rounds you were able to successfully achieve

Hollow Hold 3x 20 secs

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**