ENDURANCE-Hall 4
| 9.01 | Endurance |
| WOD: PARTNER WOD | |
| FOR TIME | |
| – 1200m Row | |
| 12 Round DB Macho Man | |
| – 1000m Row | |
| 10 Round DB Macho Man | |
| – 800m Row | |
| 8 Round DB Macho Man | |
| – 600m Row | |
| 6 Round DB Macho Man | |
| – 400m Row | |
| 4 Round DB Macho Man | |
| – 200m Row | |
| 2 Round DB Macho Man | |
| BUY OUT: 20 SYNCHRONISED BURPEES | |
| RX= 2 x 15/10kg | |
| 1 ROUNDS of Macho Man: | |
| 3 Power Cleans | |
| 3 Front Squats | |
| 3 Shoulder 2 Overhead | |
| 11.01 | Endurance |
| TEAMS of 2: | |
| FOR TIME | |
| – 50 Pull Ups | |
| – 100 Push Ups | |
| – 150 Air Squats | |
| – 200 Russian KB Swing @20/12kg | |
| – 150 Walking Lunges | |
| – 100 Hand Release Push Ups | |
| – 50 cal Row |
U1 LITE-Hall 4
| 10.01 | CrossFit Lite |
| A) Hang Power Snatch – Barbell Cycling | |
| Every 2:20 x 4: | |
| – 8 Hang Power Snatches @Build Up | |
| B) WOD: CROSSFIT OPEN 14.1 | |
| 10 min AMRAP | |
| – 30 Double Unders | |
| – 15 Power Snatches @35/25kg | |
| 12.01 | CrossFit Lite |
| A) Power Clean – Barbell Cycling | |
| Every 2:20 x 4: | |
| – 8 Power Cleans @Build Up | |
| B) WOD: Every 2 min x 6: | |
| – 5 Power Cleans @40/30kg | |
| – 4 Lateral Burpees over the bar | |
| – 5 Power Cleans @40/30kg | |
| C) Finisher: | |
| Tabata Alt. V-Ups 🙂 |
U1 FUNDAMENTALS-Back Hall 4
| 09-01-2023 | Fundamental #3 Front Squat & Overhead squat |
| 11-01-2023 | Fundamental #4 Strict press/ Push press & Push jerk |
U1 Fit Mom-Back Hall 4
09-01-2023 & 13-01-2023
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