CrossFit Lift Off
Friday 1st 6:00pm & Sunday 3rd 9:00am
Max Snatch and C&J + 1 WOD
Christmas Party Time
Please register and pay at reception asap. $30pp, Dec 9th Bulimba Golf Club.
15 Hip extensions
10 Medicine ball front squats (do wall balls for round 2 and 3)
5 Scap retractions
Build to a 3RM, aim to get at least four heavy sets out and finish with a max for the day.
10 Minute AMRAP:
20 Wall balls
Accumulate 2mins in an L-sit