November 16 2013

Bring a Friend day today! Over 30 friends and family who have never done CrossFit before got to experience CF Waitakere this morning. Thank you all for being gracious hosts and partnering up with someone new. It helps to see how far we have come as well! Elements start Monday, with a few spaces left in Mon Wed Fri 6:30 pm.

A. Skills – Wall ball /Doube unders/Burpees

B. “Partner up”

Partner a. performs 10 wall balls 10/6

Partner b. performs amrap dubs,almost unders or singles

swap x3

then together: 10 burpees and a 200 meter run

AMRAP 20 minutes




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