Friday 2nd October

Please note: Grand Final public holiday 930am CrossFit Class only

1) Power Clean 1 x 5 @ 70%
1 x 4 @ 75%
3 x 3 @ 80%+

Or Work Technique

2) 3 rounds For Time...
Rx'd
15 x Power cleans 70/45kg
50 x Double Unders

Intermediate
15 x Power cleans 50/30kg
50 x Double Unders

Beginner
15 x Power cleans ( Scale weight appropriately)
100 x Skips

3) 10 minutes alternating in teams of 3
15 / 10 x Calorie Row

Simon Lee