SWOD – 3 x 5 Back Squats

3 x 5 Floor Press

DWOD – 2 x 3 minute AMRAPs (3 min rest)

10 x Alternating 1 arm KB Swings (24/16kg)

20m shuttle run

10 x 1 arm KB Push Press – 5RT/5 LT (24/16kg)

20m shuttle run

Post loads, scores + comments to the bubble.

KBCF AFL Waiver - To be filled in by ALL clients & brought along to your next session. Ta

Thank you once again to the beautiful, caring & giving community that we are all part of. The KB CrossFit crew shone yesterday by being an integral part of the Moranbah Tri-athlon & ensuring all competitors had a fair & safe experience. The event would not have run so smoothly without you, so thank you to you all.

Primal CornerDo fat people live longer?

Video - Tough and Rough Workout in Nature

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