Event Registration – 0900
W0rkouts Anounced – 0930
Events Start – 1000
| Individual Competitors Workout 1 | ||
| 20 min cut off | ||
| 15 | Front Squats | 60kg / 40kg |
| 1 | Lap of block | |
| 15 | Pull ups | |
| 15 | Burpees | |
| 1 | Laps with 2 x sandbags | 2 x 15 kg / 2 x 7.5 kg |
| 15 | Pull ups | |
| 15 | Burpees | |
| 1 | Lap of block | |
| 15 | Thrusters | 60kg / 40kg |
| Individual Competitors Workout 2 | ||
| 3 km run | ||
| Individual Competitors Workout 3 | ||
| Seven Minute AMRAP | ||
| 7 x | Clean & Jerk | 40 kg / 30kg |
| 7 x | Kettlebell swings | 24 kg / 16kg |
| Team Workout 1 | ||
| Burpee sandbag team run! | ||
| 30 burpees | ||
| Run 1km | ||
| 30 burpees | ||
| Collect your team sandbags (15k per guy, 7.5kg per girl) | ||
| (IMPORTANT – one team member must carry two sandbags at a time [while the other has none]) | ||
| swap where necessary – share the load but don’t split the load | ||
| Run 1km | ||
| Team Workout 2 | ||
| Team AMRAP | ||
| 10 min | ||
| 1st 5 min | Clean & Jerk | 40 kg / 30kg |
| 2nd 5 min | Kettlebell swings | 24 kg / 16kg |
| same sex teams – 1 bar between 2 | ||
| mixed teams – girls bar and boys bar | ||
Smash Clash T-Shirts available on the day for $30
Prizes bought to you by our sponsors:
Hi Guys, thanks for an awesome day, great weather, awesome WODs, great fun and very well organised..
the results of the day
any tishirts left
glenn
Thanks Guys!!!
Awesome day,ditto to Ian. Great to see such a community growing down here in Canberra!
Congrats to Bernie, Linda and the CF smash crew and all competitors!!
Just wanted to say a huge thanks to Bernie and Lisa! All the Adapt guys had a great time. Thanks for fitting in some of us last minute too
A great success for CrossFit in Canberra.