Announcements

Want to improve your lifting? Next 8 week Barbell Club starts 26 March. Send e-mail to [email protected] to reserve a spot or talk to one of our coaches for more info 🙂

TOA CrossFit – CrossFit

Complete the weightlifting component as a superset swaping exercises every 90 sec

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Weightlifting

DB Bench Press (10-10-10)

Bent Over DB Reverse Flies (15-15-15)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:

RX+

Station 1 – 25 Calories

Station 2 – 8 Bar Muscle Ups

Station 3 – Rest

Metcon (AMRAP – Rounds and Reps)

In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:

RX:

Station 1 – 25 Calories

Station 2 – 20 Chest-to-Bar Pull-Ups

Station 3 – Rest

Metcon (AMRAP – Rounds and Reps)

In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:

Scaled:

Station 1 – 25 Calories

Station 2 – 12-15 Strict Pull-Ups

Station 3 – Rest

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