June 13 2013

Rest day tomorrow for all our competitors this Saturday!! If you are not competing, you are encouraged to come down and support CFW and the athletes who are throwing down for the first time. We will also appreciate any Koha towards getting Garry Jones to the games as it is a fundraiser. We are competing against Rapid CrossFit and Rapid CrossFit West at Rapid CrossFit, Gribblehurst Park in St Lukes, Eden Rugby rooms. First Wod starts 8:45 am…

Strength:

Front Squat Beginners 3×5 Int 5×3

Bench Press Beginners 3×5 Int 5×5

WOD:

EMOM 3 minutes

15 am swings 24/16

1 burpee 25 meter sprint

1 burpee 25 meter sprint

rest 60 sec

EMOM 3 minutes

12 goblet squats 24/16

1 burpee 25 meter sprint

1 burpee 25 meter sprint

rest 60 sec

EMOM 3 minutes

15 am swings 24/16

1 burpee 25 meter sprint

1 burpee 25 meter sprint

 


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