CrossFit New Plymouth – CrossFit

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Warm-up

Wall Ball Netball

score = catching the ball on the last row of mats

5min Stretches

Coaches Choice

Front Squat (4-4-4-4-4)

14mins to build to heavy 4 rep front squat

Metcon (AMRAP – Rounds and Reps)

11min Pairs AMRAP

7 power cleans

6 front squats

5 SH 2 OH

4 clusters
Share workload

Non working partner must complete 200m run + 10 KB swings before they can swap in

Rx+ – 60/35 – 32/20

Rx – 50/30 – 24/16

scale – 40/20 – 16/12

beg – 35/15 – 12/8

Metcon (Time)

For Time (9min Time Cap)

2 rounds

18 Synch Burpee (high five at top)

16 Synch Sit Ups

12 Burpee Box Jump Overs (max 3 in a row)

8 alt wall walks
Scale wall walks height to suit