240 Double unders

120 Wall balls 9/6kg

100 cal row

80 Box jump overs 24/20"

**16 min time cap

Intermediate and masters can do step ups

Intermediate is single skips

 

 

1
2 Hustle for the muscle CROSSFIT RICHMOND
3 the unicorns CROSSFIT ESSENDON
4 CrossFit BAEswater CROSSFIT BAYSWATER
5 Weights over dates CROSSFIT BALACLAVA
6 Wogs at Work CROSSFIT PROJECT BAYSIDE
7 Bizzy Izzy CROSSFIT KNOXFIELD
8
1 Jack & Jill Up The Hill CROSSFIT ESSENDON
2 Chalk and Cheese CROSSFIT 25 HUNTINGDALE VICTORIA
3
4 Crossfit 1 more rep CROSSFIT 3000 SOUTH MELBOURNE
5
6 So much pressure....... CROSSFIT25 HUNTINGDALE
7 UFT UFT PLAYGROUNDS
8 As per my last email CROSSFIT KNOXFIELD
1 McCluskey INDEPENDENT
2 Methodical PFC CROSSFIT WOLVES
3 Old Dogs New Tricks CROSSFIT RED BLUFF
4 Not Fast, but Furious PFC CROSSFIT WOLVES
5 WOD did we get ourselves into CROSSFIT PROJECT BAYSIDE
6 Team RAT INDEPENDENT
7 Upstate brawlers CROSSFIT IRON BEAR
8 Ruff Rydas CROSSFIT PROJECT BAYSIDE
1 Buns and Guns CROSSFIT PROJECT BAYSIDE
2 Crossfit Noble Park CROSSFIT NOBLE PARK
3 The could’ve beens CROSSFIT QUEANBEYAN
4 The Savage-Gunns CROSSFIT SOUTH WHARF
5 WOD now DIE later REEBOK CROSSFIT FRANKSTON
6 Shake it till ya make it CROSSFIT PFC
7 Cookies & Cleans CROSSFIT KNOXFIELD
8 Last minute CROSSFIT FRANKSTON
1 Team Coppore CROSSFIT PROJECT BAYSIDE
2 Reebok Crossfit Frankston Masters REEBOK CROSSFIT FRANKSTON
3 Master Blasters CROSSFIT REDBLUFF
4 Show us the Burpee$ REEBOK CROSSFIT FRANKSTON
5 Pfcs OLD & OLDER PFC CROSSFIT WOLVES
6 Beats N Bar'bells CROSSFIT PROJECT BAYSIDE
7 Romeo and Juliet CROSSFIT PROJECT BAYSIDE
8
1 Little Red & The Big Bad Wolf CROSSFIT PROJECT BAYSIDE
2 B1 & B2 QUEANBEYAN
3 Bike Ski Row Repeat CROSSFIT TURMOIL
4 Mitch and Mads REEBOK CROSSFIT FRANKSTON
5 Soul Rebel CROSSFIT SOUL REBEL GREENSBOROUGH
6 CrossFit Croydon CROSSFIT CROYDON
7 PJ and Loz CROSSFIT HOPPERS CROSSING
8 Sml Nug Meal CROSSFIT CROYDON
1 Dumb and Dumber CROSSFIT KNOXFIELD
2 Team Ned CROSSFIT SOUTHWHARF
3 Wards Gym WARD’S GYM
4 Samchez CROSSFIT TURMOIL
5 Sheila’s King Dingaling CROSSFIT PROJECT BAYSIDE
6 Mashed potato CROSSFIT PROJECT BAYSIDE
7 Fil & Jaine CROSSFIT PROJECT BAYSIDE
8 Yea, Naah CROSSFIT RESPONSE/CRAGIEBURN

Female athlete

30 toes to bar

into 9-6-3 of

Cleans

Front squats

then Male athlete

30 toes to bar

Cleans

Front squats

 

CATCH - FEMALE CHOICES DB or BARBELL

 

RX - 2 x 22.5kg DBs/60kg barbell

INT and MASTERS  - 2 x 15kg DBs/45kg barbell

1
2 Hustle for the muscle CROSSFIT RICHMOND
3 the unicorns CROSSFIT ESSENDON
4 CrossFit BAEswater CROSSFIT BAYSWATER
5 Weights over dates CROSSFIT BALACLAVA
6 Wogs at Work CROSSFIT PROJECT BAYSIDE
7 Bizzy Izzy CROSSFIT KNOXFIELD
8
1 Jack & Jill Up The Hill CROSSFIT ESSENDON
2 Chalk and Cheese CROSSFIT 25 HUNTINGDALE VICTORIA
3 Team Coppore CROSSFIT PROJECT BAYSIDE
4 Crossfit 1 more rep CROSSFIT 3000 SOUTH MELBOURNE
5
6 So much pressure....... CROSSFIT25 HUNTINGDALE
7 UFT UFT PLAYGROUNDS
8 As per my last email CROSSFIT KNOXFIELD
1 McCluskey INDEPENDENT
2 Methodical PFC CROSSFIT WOLVES
3 Old Dogs New Tricks CROSSFIT RED BLUFF
4 Not Fast, but Furious PFC CROSSFIT WOLVES
5 WOD did we get ourselves into CROSSFIT PROJECT BAYSIDE
6 Team RAT INDEPENDENT
7 Upstate brawlers CROSSFIT IRON BEAR
8 Ruff Rydas CROSSFIT PROJECT BAYSIDE
1 Crossfit Noble Park CROSSFIT NOBLE PARK
2 Buns and Guns CROSSFIT PROJECT BAYSIDE
3 The could’ve beens CROSSFIT QUEANBEYAN
4 The Savage-Gunns CROSSFIT SOUTH WHARF
5 WOD now DIE later REEBOK CROSSFIT FRANKSTON
6 Shake it till ya make it CROSSFIT PFC
7 Cookies & Cleans CROSSFIT KNOXFIELD
8 Last minute CROSSFIT FRANKSTON
1
2 Reebok Crossfit Frankston Masters REEBOK CROSSFIT FRANKSTON
3 Master Blasters CROSSFIT REDBLUFF
4 Show us the Burpee$ REEBOK CROSSFIT FRANKSTON
5 Pfcs OLD & OLDER PFC CROSSFIT WOLVES
6 Beats N Bar'bells CROSSFIT PROJECT BAYSIDE
7 Romeo and Juliet CROSSFIT PROJECT BAYSIDE
8 Mitch and Mads REEBOK CROSSFIT FRANKSTON
1 Little Red & The Big Bad Wolf CROSSFIT PROJECT BAYSIDE
2 B1 & B2 QUEANBEYAN
3 Bike Ski Row Repeat CROSSFIT TURMOIL
4
5 Soul Rebel CROSSFIT SOUL REBEL GREENSBOROUGH
6 CrossFit Croydon CROSSFIT CROYDON
7 PJ and Loz CROSSFIT HOPPERS CROSSING
8 Sml Nug Meal CROSSFIT CROYDON
1 Dumb and Dumber CROSSFIT KNOXFIELD
2 Team Ned CROSSFIT SOUTHWHARF
3 Wards Gym WARD’S GYM
4 Samchez CROSSFIT TURMOIL
5 Sheila’s King Dingaling CROSSFIT PROJECT BAYSIDE
6 Mashed potato CROSSFIT PROJECT BAYSIDE
7 Fil & Jaine CROSSFIT PROJECT BAYSIDE
8 Yea, Naah CROSSFIT RESPONSE/CRAGIEBURN

5min to MAX weight combined 

Shoulder to Overhead from racks

 

*both athltes will have own bar and rack

1 As per my last email CROSSFIT KNOXFIELD
2 Old Dogs New Tricks CROSSFIT RED BLUFF
3
4 Methodical PFC CROSSFIT WOLVES
5 Not Fast, but Furious PFC CROSSFIT WOLVES
1
2 Wogs at Work CROSSFIT PROJECT BAYSIDE
3 Chalk and Cheese CROSSFIT 25 HUNTINGDALE VICTORIA
4 Crossfit 1 more rep CROSSFIT 3000 SOUTH MELBOURNE
5 Weights over dates CROSSFIT BALACLAVA
1 the unicorns CROSSFIT ESSENDON
2 Team RAT INDEPENDENT
3 Bizzy Izzy CROSSFIT KNOXFIELD
4 Upstate brawlers CROSSFIT IRON BEAR
5 WOD did we get ourselves into CROSSFIT PROJECT BAYSIDE
1 McCluskey INDEPENDENT
2 CrossFit BAEswater CROSSFIT BAYSWATER
3
4 Jack & Jill Up The Hill CROSSFIT ESSENDON
5 So much pressure....... CROSSFIT25 HUNTINGDALE
1 Hustle for the muscle CROSSFIT RICHMOND
2 Ruff Rydas CROSSFIT PROJECT BAYSIDE
3 UFT UFT PLAYGROUNDS
4 Crossfit Noble Park CROSSFIT NOBLE PARK
5 Buns and Guns CROSSFIT PROJECT BAYSIDE
1 The Savage-Gunns CROSSFIT SOUTH WHARF
2 Pfcs OLD & OLDER PFC CROSSFIT WOLVES
3 The could’ve beens CROSSFIT QUEANBEYAN
4 Master Blasters CROSSFIT REDBLUFF
5 Show us the Burpee$ REEBOK CROSSFIT FRANKSTON
1 WOD now DIE later REEBOK CROSSFIT FRANKSTON
2 Romeo and Juliet CROSSFIT PROJECT BAYSIDE
3 Cookies & Cleans CROSSFIT KNOXFIELD
4 Shake it till ya make it CROSSFIT PFC
5 Beats N Bar'bells CROSSFIT PROJECT BAYSIDE
1 Reebok Crossfit Frankston Masters REEBOK CROSSFIT FRANKSTON
2 Wards Gym WARD’S GYM
3 Mashed potato CROSSFIT PROJECT BAYSIDE
4 Dumb and Dumber CROSSFIT KNOXFIELD
5 Last minute CROSSFIT FRANKSTON
1 Team Coppore CROSSFIT PROJECT BAYSIDE
2 Mitch and Mads REEBOK CROSSFIT FRANKSTON
3 Yea, Naah CROSSFIT RESPONSE/CRAGIEBURN
4 Little Red & The Big Bad Wolf CROSSFIT PROJECT BAYSIDE
5 Sml Nug Meal CROSSFIT CROYDON
1 Team Ned CROSSFIT SOUTHWHARF
2 Samchez CROSSFIT TURMOIL
3
4 PJ and Loz CROSSFIT HOPPERS CROSSING
5 Bike Ski Row Repeat CROSSFIT TURMOIL
1 CrossFit Croydon CROSSFIT CROYDON
2 B1 & B2 QUEANBEYAN
3 Fil & Jaine CROSSFIT PROJECT BAYSIDE
4 Soul Rebel CROSSFIT SOUL REBEL GREENSBOROUGH
5 Sheila’s King Dingaling CROSSFIT PROJECT BAYSIDE

3 rounds 

Partner A: 15 HSPU 

Partner B: 15 C2B

SWAP

 

15 lateral synhcro bar burpees

15 partner deadlifts

 

*weights to be confirmed

*INT and Masters pullups and 1 ABMAT permitted

 

1
2 Hustle for the muscle CROSSFIT RICHMOND
3 the unicorns CROSSFIT ESSENDON
4 CrossFit BAEswater CROSSFIT BAYSWATER
5 Weights over dates CROSSFIT BALACLAVA
6 Wogs at Work CROSSFIT PROJECT BAYSIDE
7 Bizzy Izzy CROSSFIT KNOXFIELD
8
1 Jack & Jill Up The Hill CROSSFIT ESSENDON
2 Chalk and Cheese CROSSFIT 25 HUNTINGDALE VICTORIA
3 Team Coppore CROSSFIT PROJECT BAYSIDE
4 Crossfit 1 more rep CROSSFIT 3000 SOUTH MELBOURNE
5
6 So much pressure....... CROSSFIT25 HUNTINGDALE
7 UFT UFT PLAYGROUNDS
8 As per my last email CROSSFIT KNOXFIELD
1 McCluskey INDEPENDENT
2 Methodical PFC CROSSFIT WOLVES
3 Old Dogs New Tricks CROSSFIT RED BLUFF
4 Not Fast, but Furious PFC CROSSFIT WOLVES
5 WOD did we get ourselves into CROSSFIT PROJECT BAYSIDE
6 Team RAT INDEPENDENT
7 Upstate brawlers CROSSFIT IRON BEAR
8 Ruff Rydas CROSSFIT PROJECT BAYSIDE
1 Buns and Guns CROSSFIT PROJECT BAYSIDE
2 Crossfit Noble Park CROSSFIT NOBLE PARK
3 The could’ve beens CROSSFIT QUEANBEYAN
4 The Savage-Gunns CROSSFIT SOUTH WHARF
5 WOD now DIE later REEBOK CROSSFIT FRANKSTON
6 Shake it till ya make it CROSSFIT PFC
7 Cookies & Cleans CROSSFIT KNOXFIELD
8 Last minute CROSSFIT FRANKSTON
1
2 Reebok Crossfit Frankston Masters REEBOK CROSSFIT FRANKSTON
3 Master Blasters CROSSFIT REDBLUFF
4 Show us the Burpee$ REEBOK CROSSFIT FRANKSTON
5 Pfcs OLD & OLDER PFC CROSSFIT WOLVES
6 Beats N Bar'bells CROSSFIT PROJECT BAYSIDE
7 Romeo and Juliet CROSSFIT PROJECT BAYSIDE
8
1 Little Red & The Big Bad Wolf CROSSFIT PROJECT BAYSIDE
2 B1 & B2 QUEANBEYAN
3 Bike Ski Row Repeat CROSSFIT TURMOIL
4 Mitch and Mads REEBOK CROSSFIT FRANKSTON
5 Soul Rebel CROSSFIT SOUL REBEL GREENSBOROUGH
6 CrossFit Croydon CROSSFIT CROYDON
7 PJ and Loz CROSSFIT HOPPERS CROSSING
8 Sml Nug Meal CROSSFIT CROYDON
1 Dumb and Dumber CROSSFIT KNOXFIELD
2 Team Ned CROSSFIT SOUTHWHARF
3 Wards Gym WARD’S GYM
4 Samchez CROSSFIT TURMOIL
5 Sheila’s King Dingaling CROSSFIT PROJECT BAYSIDE
6 Mashed potato CROSSFIT PROJECT BAYSIDE
7 Fil & Jaine CROSSFIT PROJECT BAYSIDE
8 Yea, Naah CROSSFIT RESPONSE/CRAGIEBURN