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

Unsupported Seated Strict Press (3-3-3-3-3-3)

Every 2 min for 12 min -Build to todays 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

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

4 Bar Muscle-Ups

8 Toes to Bar

12 Dumbbell Push Presses (22.5/15KG)

Metcon (AMRAP – Rounds and Reps)

SCALED:

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

4 Strict Pull-Ups

8 Hanging Leg or Knee Raises

12 Dumbbell Push Presses

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