730am and 930am partner workouts. Junior CF at 830am. Try and get along to Metcon Madness after to cheer along our Red Skulls. And good luck to our Michelle competing in then Waitakere Weightlifting Comp out west. Go well guys!


5 x AMRAP 4

Power Snatch (35/25)

Slam Ball (20/13 kg)

Cals on Bike

Box Over (60/50 cm)

Kettlebell Swing (24/16 kg)


Perform max reps of each exercise for 4 minutes

Start at any station

Continuous running clock

One person works at a time