Announcements

SAVE THE DATE FOR THE NEXT TOA SOCIAL – SAT 13 APRIL
1) Wine Tasting at Te Aro Wine 6pm – 7:45pm ($20p/p)
2) 10 Pin Bowling at The Lanes 8pm – 10pm ($15p/game)
Tell us if you are attending via Facebook events or if you don’t have facebook e-mail [email protected]

TOA CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Paused Front Squat (3-3-3-3-3)

Minimum 1RM 90/70kg

Tempo 32X1

Weightlifting

Goblet Squat (6-6-6)

Tempo 32X1

Landmine Press (8-8-8)

Left Hand @21X1

Goblet Squat (6-6-6)

Tempo 32X1

Landmine Press (8-8-8)

Right Hand @21X1

Metcon

Metcon (AMRAP – Rounds and Reps)

Four sets of 3-minute sprints of:

“Mary”

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Metcon (AMRAP – Rounds and Reps)

Four sets of 3-minute sprints of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

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