040517

Thursday 

3 rounds 

:45 ring support 

12 strict pull ups 

12 Sit-ups

 

Back Squat 32X1 tempo in first 2 reps 

6-6-5-5-4

 

METCON

Death by Thruster 42.5/30

*15min cap

 

This was the final event from the 2016 CrossFit Games and what a final test of fitness!

Womens Final start at 53:00 (Thruster weight 42.5kg), Mens Final Starts at 2:08:00 (Thruster weight 61kg)

Vanguard Timetable Update - Monday 8.5.17 Beginning Monday the 8th of May there will be a new class time added to the Vanguard Timetable. Afternoons will now have two options for our CrossFit programming: 5:15pm-6:15pm & 6:30pm-7:30pm