Workout of the Day 7 September 2018

Spring Breaky BBQ this Saturday following an epic team WOD during the 8am. If you’re new to CrossFit come along and get to know people, if you’re an OG make sure you get yourself there!!! BYO drinks

Deadlift
5-5-5

2 rounds for time of:
50 Ab mat sit-ups
50 KB Swings, 24/16kg
50 single-leg squats*

*scale to assisted pistols or lunges

Extra Training
Kroc Row
20-20-20-20

as heavy as possible, no break between sets

Ring Dips (3 x Max Effort )

Log your Results via your WODIFY account