WOD: Friday 17/07/2015

CROSSFIT KIDS LAUNCH!!!
FREE CLASSES (Bookings Essential!)
CrossFit Kids (7-11yo) - 1pm (45 mins)
CrossFit Kids (7-11yo) - 2pm (45 mins)
CrossFit Teens (12-16yo) - 3pm (60 mins)
Come and check out what it is all about and book your child in for the Term 3 Program (see flyer for info or check website - excellent discounts for families)

Push Jerk
3-3-3-3-3

then:

Complete for Time:
Run 200m
20 Push Jerks
20 Goblet Squats
Run 400m
15 Push Jerks
15 Goblet Squats
Run 800m
10 Push Jerks
10 Goblet Squats

Post weights and times to comments.

Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!