CrossFit New Plymouth – CrossFit

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Metcon (No Measure)

“WARM UP

At warm up pace

100m run

50m 1 arm farmer carry on right side

50m 1 arm farmer carry on left side

5 inch worms

*RUNNING CLOCK PIECE TODAY

8 MIN AMRAP (alternating between partners- partner 1 goes then partner 2 goes etc)

6 bar facing burpees+3 snatches@70/50 (scale this load as needed here)

rest 3 mins (7-10 mins)

8 MIN AMRAP (alternating between partners- partner 1 goes then partner 2 goes etc, same as above)

8 Pistols + 3 squat clean thrusters@80/55 (scale this load as needed here)

*scale pistols for air squats

Rest 3 minutes

AMRAP 15 minutes

150 double unders

60 hang power clean and jerks@50/35

60 OH DB lunges

1km row (share) or 1 km run share