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

Metcon

Metcon (Time)

RX

For time:

50 Calories

50 Thrusters (20/15kg)

30 Pull-Ups
10 min cut off

Metcon (Time)

SCALED:

For time:

40 Thrusters (20/15kg)

20 Jumping Pull ups

50 Calories
10min cut off

Weightlifting

Bulgarian Split Squat (8-8-8)

Tempo 3111

Handstand Push-ups (10-10-10)

Tempo 2011

Breaking up in 2 sets is acceptable

L-Seated DB press (10-10-10)

Use this option if you cannot do HSPU with 1 abmat or less

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