Monday-(A) BenchMark Workout Helen-3 Rounds 400m Run, 21KB Swings 24/16kg, 12 Pull-ups (B) 1rm Front Squat
Tuesday-(A) 1rm Bench Press (B) Max Rep Kipping/Butterfly C2Bar (C) 3 x 180sec:90sec Assault Bike Max Calories or 2km Row
Wednesday-(A) BenchMark Workout Amanda-9-7-5 Muscle Ups, Squat Snatch 61/43kg (B) 1rm Olympic Stance Back Squat (C) Max Rep Butterfly T2Bar
Thursday-(A) 1rm Bench Row (B) Max Rep Kipping/Butterfly Dip (C) 3 x 180sec:90sec Assault Bike Max Calories or 2km Row
Friday-(A) BenchMark Workout Diane 21-15-9 Deadlifts 100/70kg, HSPU (B) 1rm Sumo Deadlift (C) Max Rep Butterfly T2Bar
Saturday 8am-1rm Broad Jump & Vertical Jump
Saturday 9am-CrossFit Kids & SuperYouth
Saturday 10am-Open Box
Sunday 9am-1.6km Time Trial Nepean River
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