CrossFit Auckland WOD

3 ROUNDS FOR TIME

  • 5 Front Squat 60/42.5KG  45/30KG
  • 10 CTB Pull-ups  Pull-ups
  • 5 Deadlift
  • 10 TTB  Hanging Knee-raise
  • 5 Push Jerk
  • 10 HR Push-ups

Time Cap 15min

Compare to March 13th, 2018

Then

Build up to AHAP in 4 ROUNDS

Single Arm Overhead Carry out 60M right arm, perform 5 x Single Arm Thrusters every 10M

Rest 30sec

Single Arm Overhead Carry back 60M left arm, perform 5 x Single Arm Thrusters every 10M

QuickFit ~ 30min Express Workout

AMRAP 15MIN

  • 200M Sprint
  • 8 Thrusters 45/30KG  35/20KG
  • 10 Toes-to-Bar  Hanging Knee-raise

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