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

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Weightlifting

High Hang Snatch + Snatch (1-1-1-1-1-1-1-1)

Perform every 90 sec. High hang can be a Pos1 Snatch or Mid Thigh Snatch

Weightlifting

Metcon (Time)

RX:

Five rounds for time of:

20 Wall Ball Shots (9/6kg to 10′)

5 Squat Snatches (60/47.5)
12min cut off

Metcon (AMRAP – Rounds and Reps)

SCALED:

Complete as many rounds and reps as possible in 12 minutes of:

15 Wall Ball Shots

10 Alternating Single-Arm Dumbbell Snatches

10 V-Ups

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