CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

10 cal assault bike

5 deadlifts

5 front squats

5 sh 2 oh

Metcon (Time)

RUNNING CLOCK DAY (each of these will be a sprint piece)

TIME ALLOCATION: 45 mins to get ready and set up to go here

0-10 mins

35 front squats@50/35

35 sh to oh@50/35

35/30 cal assault bike or row

at 10 mins:

10-20 mins:

for time

40 deadlifts@50/35

35 bar facing burpees

40 deadlifts@50/35

at 20 mins:

20-37 mins (17 min cap on this last piece)

for time:

60 unbroken wall balls (any drop: 8/6 cal assault bike or row)

1km run

40 unbroken wall balls (any drop: 8/6 cal assault bike or row)