For time:
70 Burpees
60 Sit-ups
50 Kettlebell swing 24kg (16kg)
40 Pull-ups
30 Handstand push-ups

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As many rounds as possible in 20 minutes:
Run 200m
10 Deadlift 90kg (65kg)
5 Muscle-Ups (Full-hang)

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Overhead Squat
3-3-3-3-2-2-2-1-1

Finisher
5 minutes of max reps:
Overhead Squat 40kg (30kg)

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3 Rounds for time:

10 Push Press 60kg (40kg)
20 Wallball 10kg (5kg)
30 Double Unders

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Due to bad weather today 20/11/10 BBQ Lunch 1pm @ 47 Casaurina drive, Little Mountain at Mick and Mara’s house!! Bring your friends and family, a plate of BBQ food, nibblies, drinks and chairs. Come along and get to know your fellow Crossfit 4551 members!!

Saturday’s bring a friend for free day!!
This is our community day where all 4551 Crossfitters can get together and train with and mingle in with people from other sessions. Feel free to bring a family member or friend who can either join in or watch the workout.

In teams of 1-3 complete:
3 Rounds for average total reps per team.

2mins max reps, Sumo Deadlift High Pull 35kg (25kg)
2mins max reps, Kettlebell swings 24kg (16kg)
2mins max reps, Boxjumps 24′ (20′)

(2mins rest between each round.)

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Happy 3rd Birthday Khyan Claridge!!

10 rounds for time:
1 Clean and Jerk
5 Pullups
10 Pushups
15 Squats

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