ANZAC DAY Public Holiday - Gym Closed Park/home Hero WOD if you missed the workouts at City yesterday. AMRAP in 19 min: Run 1 Mile Then 5 Rounds: 27 Air Squats 18 Push Ups If you finish, start again on the run. Background: This Hero workout is dedicated to Staff Sgt. Justin Whiting, 3rd Batallion, 5th Special Forces Group, U.S. Army, who was killed in action on January 19, 2008, when his vehicle was struck by an IED while conducting combat operations near Mosul, Iraq. He had
Partner WOD AMRAP in 17mins of: 12 Alternating DB Snatches 22.5/15 10m DB overhead walking lunge 22.5/15kg 2 Rope Climbs/ 4 pull to stands -Alternate rounds with your partner Reminder - we've been invited to City4051 CrossFit on Sunday for the Mates 4 Mates Fundraiser to do 1 or more of the 5 workouts starting at 8am. Sana will be closed Monday in lieu of the Sunday workouts, but we will post a park WOD for anyone who wants to do one on Monday.
Skill work EMOM for 10mins of: Min 1: 30 sec Handstand Walk / 30 sec Handstand Hold Practice (freestanding or wall) Min 2: 5 KB Snatches each arm, you choose the weight -Scale to a Hang DB Snatch if needed. AMRAP in 12 min: 5 Wall Climbs 15 Toes to Bar 20 Kettlebell Swings 24/16kg