Announcements There are no regular classes today just the 10:00 - TopicsExpress

Announcements There are no regular classes today just the 10:00 am partners Competition at CrossFit Narre Warren (ALL WELCOME) CrossFit Pakenham, CrossFit San Remo - CrossFit View Public Whiteboard: bit.ly/1f2Yjaz Warm-up (No Measure) Run 400 m 20 Dislocates 10 Jumping Squats Metcon (Weight) 2 RM OH Squat (NO RACKS) Metcon (6 Rounds for time) Metcon (For best average time between athletes) 100m Sprint 3 Attempts each 6 total Metcon (Time) Metcon (Tag team for time) 100 Wallballs 20/14lb 100 Chest to bar pull-ups 100 Pistol Squats 100 KB Hang snatches 24/16kg - One works one rests

Addendum to my last post: Chief Anthony Anenih is from Arrue;

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