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
Front OR Back Squat
** Warm up really well and start your first set of 6x reps @ 80%**
Back/Front Squat 6, 4, 3, 2, 2 @ 80%, 85%, 87.5%, 90%, 92.5%
Fitness, Performance Workout
15 minute AMRAP:
20 KB Swings 24/16kg
15 Box Jumps 20/24”
10 Wall Balls 20/14”
5 Burpee Pull Ups
Rest :90 seconds
2 minute AMRAP
**try and complete 1 FULL round in just 2 minutes**
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