Saturday 22 Jun - 'Partner WOD' - 100 PushUps, 100 MedBall Clean, Run 1.2k, 100 DeadLift (70/50), 100 KettleBell Swing (24/16), Row 2k, 100 Dumbbell Push Press (15/10)

Partners swap every 5 reps, every 200m for the run and every 250m for the row. One partner works while the other rests.
CrossFit 11 Mile are holding a free Intro Session at 10am today if you have friends keen to start CrossFitting! They are located at 2/104 McKinnon Rd Pinelands. 

Friday 21 Jun - Run 800m, 21 Dumbbell Squat Snatch (15/10), 21 Toes To Bar, Run 400m, 15 Dumbbell Squat Snatch, 15 Toes To bar, Run 200m, 9 Dumbbell Squat Snatch, 9 Toes To Bar

Strength - Dumbbell Squat Snatch

Thursday 20 Jun - In 6 Mins - 200 Double Unders, Max PullUps. Rest 2 Mins. In 6 Mins - Run 800m, Max PushPress (40/30). Rest 2 Mins. In 6 Mins - Row 1K, Max Squats

Strength - Back Squat and Push Jerk

Wednesday 19 Jun - 10 Min AMRAP- 10 Power Snatch (50/35), 10 PushUp

Strength - Weighted PullUps and Weighted Dips

Tuesday 18 Jun - 20 HandStand PushUp, 20 MuscleUp, 20 Clean and Jerk (60/40), 10 HandStand PushUp, 10 MuscleUp, 10 Clean and Jerk

25 Min Time Cap

Strength - Power Clean and Jerk

Monday 17 Jun - 4 Rnds - 6 Burpee Box Jump, 6 Burpee PullUp

Strength - Front Squat

Sunday 16 Jun - Open Gym 2-4pm