CROSSFIT

  • AMRAP 16 MINS
  • 60 single Unders
  • 15 Wallballs 3kg
  • 60 single Unders
  • 15 Kettlebell Swings 12kg
  • 4 rounds 135 reps

RUN

  • Short intervals -400m 3.34 km Pace 6.03

CROSSFIT

  • AMRAP 8MINS
  • 3 Hang Squat Clean 20kg
  • 3 Toes to Bar
  • 6 Hang Squat Clean
  • 6 Toes to Bar
  • 9 Hang Squat Clean
  • 9 Toes to Bar
  • 12 Hang squat clean
  • 12 toes to bar

RUN

  • Parkrun 5 kms

RUN

  • Long Run 10 kms – Pace 6:21

Shellharbour Parkrun 5 km.