CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

300 m run

20 air squats

15 ring rows

10m oh plate lunge

5 wall walks

WCH: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

30 wall balls

15 pullups

20/17 cal row / ski / bike

15 shoulder to overhead

At 18 minutes you have 7 minutes to find 3RM front squat from the rack

RX 9/6kg, 61/43kg

Masters 9/6kg 52/35kg

Beginners 6/3kg , jumping pullups , 30/20kg