- Mar 6, 2018
- 1 min read

Get your row on!

Warm-up

1 x 500m plus two full rounds of CrossFit Warm-up

200-400-600-800-1000-800-600-400-200 metres

1 minute rest between rows - 25-28 spm

Get your Raffle Tickets here now- ten days to go until the draw!

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"Lightweight Fighter" - 28/9/23

“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna

"Franemies" - 27/9/23

“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr

"Dawn Of The Dead" - 25/9/23

“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca