August 28 2014

CrossFit Waitakere School Holiday program for Kids and Teens is here this next break!! See Coach Amy for more details, you’ve all gotten an email as well.

If you are doing the pound for pound postal comp, please read the rules on their site, http://nzpound4pound.com.

A. Take 15 Minutes to Establish a 3 Position Squat Snatch (Hang – Below Knee – Floor)

Strength:

B1 Back Squats

Beg – 6 x 3

B2. Overhead Squats

Int – 6 x 2

B3. Strict Press

Beg – 3 x 5

Int – 5 x 1

C, Met con

50 AM Swings for Time (24/16)

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