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

Mid Thigh Clean (2-2-2-2)

Perform as an EMOM – 50-65%

Hang Clean (1-1-1-1)

Perform as an EMOM – 65-80%

Clean (1-1-1)

Perform every 90 sec – 80+% i

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Ground to Overhead (52.5/35kg)

10 Burpees Over the Barbell

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Alternating Dumbbell Snatches

10 Burpees

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