Congratulations to all members that competed in the Andfit/Quattro competition on the weekend. We raised a good amount of money and our athletes did our gym very proud.

We are going to get straight into this week with a nice little workout. This workout sums up pretty good for me what Crossfit is all about. “Out-run a lifter, Out-lift a runner”

A. Bench Press (15min)

3 – 3 – 3 – 3 – 3

* Between attempts complete 4 sets x 15 reps of dumbbell floor press

B . Conditioning ”Out-run a lifter, Out-lift a runner”

For Time

30 Back Squats 60/40kg
400m Run
20 Back Squats 70/47.5kg
600m Run
10 Back Squats 80/55kg
800m Run

* Scale weight so reps are broken into 2 sets max.

* Scale run to 200/400/600

* Weight is lifted from ground to back rack position.

* 18min Cap

Coach D