May 3 2014

Big Ups to Muzza who ran the Rotorua Marathon today!

Bum slaps all around as our comp Team came 5th out of 54 teams in the scaled division at the HPU playoffs today! Well done, Seamus, Tony, Greg, Paddy, Tania and Cath!!!

A1.skill warm up, odds/evens:

emom 8 minutes:

odd; 3 pistol squats each leg (use the bands across the rig for scale or boxes if thats too hard)

even: 3-5 chest to bar pullups

A2. tgu 5,3,2,1,1,1


In front of a clock set for 12 minutes:

1 minute of double-unders
1 minute of kb snatches 24/16
2 minutes of double-unders
2 minutes of kb snatches
3 minutes of double-udders
3 minutes of kb snatches









Crossfit in west auckland


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