Team Row Warm Up
100/150/200/250
DEADLIFT's
3 mins Max Rep's
4 Minute Rest
2 min Max Rep's
4 Minute Rest
1 Max Rep's
Level 1 30/25 Kilo's
Level 2 40/50 Kilo's
Level 3 60/80 Kilo's
First Weight Women's Weight
Second Weight Men's Weight
WOD
1-2-3-4-5-6-7
Burpee
Wall Climb
HOME WOD
5 Knee Jumps
+ 2 Diamond Push Ups on the minute for 20 minutes
so a total of 140 Reps of both movement's by the end
A knee jump is a Jump from your knees on to your feet explanation can be found on this video link
to our right is Grant one of our Member's here at CrossFit Down Under , Grant has heart, courage and determination, three of the most essential things to become successful at Anything in life really, He's come a long way since the beginning overcoming back pain and is a personal source of inspiration
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