Weekly Overview

Monday-(A) Mobility & Warm Up (B) Round 4 AusFL Event 1 (C) Round 4 AusFL Event 2 (D) Round 4 AusFL Event 3

Tuesday-(A) Mobility (B) SSS (C) Warm Up-TBA  (D) M/E Banded Thruster (E) Individually for time 21-15-9 Thruster@65%1RM, T2Rings

Wednesday-(A) Mobility (B) SSS & GA (C) Warm Up-TBA  (D) Snatch Limitations (E) Individually for time 9-6-3 Snatch@65%1RM, M/U, Kipping Deficit HSPU 2"

Thursday-(A) Mobility (B) SSS (C) Warm Up-TBA (D) "Barbara" 5 Rounds 20 Pullups, 30 Pushups, 40 Situps, 50 Squats 3min rest between rounds

Friday-(A) Mobility (B) SSS (C) Warm Up-TBA (D) M/E Banded Sumo Deadlift (E) 3 Best Accessories TBA (F) TBA

Saturday-8:00am Beginner/Intermediate/Advanced Catch a Missed Session/Open Box

 Saturday-9:00am CrossFit Kids

Saturday-10:30am AusFL Round 4 FireBreathers vs Ghost Thrusters @ CrossFit Blacktown

Sunday-Swim 1km, Run 10km, Bike 20km(go for 45min+ in what you choose)