Wednesday 28th September

SAVE THE DATE!

Saturday 19th November.

You are not going to want to miss this...

Wednesday's CrossFit workout

A - In a relay format as a pair:-

4 rounds of:

400m run + 21 KB swings @ 24/16kg + 12 pull ups

4 rounds of:

500/400m row + 15 deadlifts @ 90/60kg + 15 box jumps

Each person will complete a full round before tagging their partner.  The pair will complete 4 rounds of each section, so each person will have completed 2 rounds.