News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Fitness, Performance Strength
** warm up really, really good! **
Back Squat OR Front Squat
4-3-2-2-1 @ 80%, 85%, 87.5%, 92.5%, 97.5%
Fitness, Performance Workout
50 R. KB Swings 24/16kg
5 Pull Ups
10 Burpees
15 Sit Ups
20 Lunges (total)
25 A. KB Swings
5 Pull Ups
10 Burpees
15 Sit Ups
20 Lunges
50 R. KB Swings
5 Pull Ups
10 Burpees
15 Sit Ups
20 Lunges
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