WOD: Friday 21/07/2017

**NO REGULAR CLASSES TONIGHT & TOMORROW DUE TO KING & QUEEN OF THE CRATER IN-HOUSE COMPETITION**
- All Members, Family, Friends and Spectators Welcome
- FRIDAY 5.30pm - 9.00pm
- SATURDAY 8.00am - 3.30pm (11.00am Start at the Box - First part of the day TBA)
**CROSSFIT KIDS CLASS IS ALSO CANCELLED - APOLOGIES FOR ANY INCONVENIENCE**

Choose one of the following and build up to a solid 3 reps for today:
Front Squat OR Push Jerk

then:

Five sets for times of:
Run 600m as fast as possible
200m Recovery jog

Record your 600m time for each set.

Scale distance to 400m if needed. Total time allocated - 25 mins.

Post weights and times to comments.