This Saturday we will be having a social Saturday workout- so bring a friend for free and introduce them to CrossFit! We will also be having a post WOD coffee and bake sale to help some little girls raise funds for their school chairty- they will be setting up for 830-930am and will be selling cake, cookies, protein balls and other delicious little treats! So please help us help them raise funds! 🤩🎂🍪

1) Backsquats every 3mins


Pick a weight heavy, but sustainable

Warm up but then ideally 7 heavy sets @ 70% of 1RM

Increase slightly as sets go on if you are doing okay!

2) 2km row time trial

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