WOD: Tuesday 20/05/2014
COFFEE BEAN WOD
Melzar Cafe need their 69kg bags of coffee beans transported to their shop. There are 10 of them. So in partners we're going to carry the bags for them - in wheel barrows - across town....
To participate (and because we're all round cool people) we're all going to chip in a few $$ to donate to the Mount Gambier branch of Meals on Wheels. Even if you can't participate you can still donate to this great cause at Blue Lake CrossFit or Cafe Melzar.
Get to the Red Rooster car park at 1630 sharp to get in on the action. Be there!
If you can't make the Coffee Bean WOD, get to the box for the normal 1730 WOD...
As a complex complete:
5 x 3 Cleans + 1 Jerk at 70% - 75% of your 1RM. Rest between efforts.
Then:
7 Rounds for max efforts:
30sec Burpee Pull Ups
30sec rest
30sec Snatch Grip Deadlifts
30sec rest
30sec Thrusters
30sec rest
Post weights and reps to comments.
Melzar Cafe need their 69kg bags of coffee beans transported to their shop. There are 10 of them. So in partners we're going to carry the bags for them - in wheel barrows - across town....
To participate (and because we're all round cool people) we're all going to chip in a few $$ to donate to the Mount Gambier branch of Meals on Wheels. Even if you can't participate you can still donate to this great cause at Blue Lake CrossFit or Cafe Melzar.
Get to the Red Rooster car park at 1630 sharp to get in on the action. Be there!
If you can't make the Coffee Bean WOD, get to the box for the normal 1730 WOD...
As a complex complete:
5 x 3 Cleans + 1 Jerk at 70% - 75% of your 1RM. Rest between efforts.
Then:
7 Rounds for max efforts:
30sec Burpee Pull Ups
30sec rest
30sec Snatch Grip Deadlifts
30sec rest
30sec Thrusters
30sec rest
Post weights and reps to comments.
Rich - still on top.