CrossFit Auckland WOD

CONDITIONING
AMRAP 4 Minutes at Each Station:

  • Clean and Jerk 60/42.5kg
  • Row for Calories
  • Burpees

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Supplementary

B1. GHD Sit-up x 15-20reps x 5 sets , No Rest, then…
B2. GHR AHAP x 12-15 x 5, Rest 90sec.

Notes: Use 3012 tempo for both. Reps must be STRICT and PERFECT.

CFAK QuickFit WOD

“DIANE”
21-15-9:

  • Deadlifts 100/70kg
  • Handstand Push-ups

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Happy Birthday for yesterday Craig T and Matt F!