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Tuesday 10/12/13

“FRAN”

21-15-9

Thrusters   42.5  /  30kg

Pull ups

 

To finish:

Thruster

2-2-2 @ 65% of MAX

 

5pm & 6pm Class

Due to the lifiting clinic taking place tonight the WOD had to be changed as the floor space is limited.  Apologies to those who wanted to do ‘FRAN’….we can easily arrange a time for you to challenge our favourite girl!

 

5 Rounds for time:

Run 200m

50 Squats

25 Push ups

 

 

World class Olympic Lifter Donny Shankle is coming to CrossFit Rockhampton to do a 4hr intensive coaching clinic at our Box!

By now you should have registered and paid online. Can you please come 30 minutes before we are due to start for a meet and greet. 

So, see you all at 4:30pm to start at 5pm sharp!