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

Gymnastics Strength

Kipping Pull up (12-12-12-12)

4 Sets of Max reps OR 10 Box Kipping Pull ups with a slow controlled drop descend on the way down

Barbell Bicep Curl (15-15-15-15)

Tempo 2111

Use DB’s if you cannot keep that tempo with an empty barbell

Battle Rams (12-12-12-12)

Gymnastics

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 toes to bar

15 push ups

20 arch rocks

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