CrossFit New Plymouth – CrossFit

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Warm-up

ZUU warm up

Coaches Choice

5min Stretches

Coaches Choice

Metcon (No Measure)

15min EMOM

1 – 9 thrusters

2 – 10 Power Cleans

3 – DU/single skips
Rx+ – 50/30 – 50 DU

rx – 45/25 – 40 DU

scale – 40/20 – 60 singles

beg – 35/15 – 50 singles

Metcon (Weight)

Barbell Complex

3 power cleans + 3 fronts squats + 3 thrusters
12mins to find heavy complex weight.

You must stand up your last front sqaut before you start the thrusters

Metcon (AMRAP – Reps)

8min AMRAP

Ascending Ladder in 2’s

Pull Ups

Front Squats

Burpees Over Bar
Rx+ – C2B PU – 60/40

Rx – PU – 50/30

scale – ring rows – 40/20

beg – ring rows – 35/15