ALL THE BEST TO OUR TEAMS @ Beauty and the Beast – Jenn/Ihaia, Duds/Caro, Scotty/Elisa, Holly/Dean, Ian/Nuch, Kell/Stu, Annie/Hayds, Paul/Helen, Karl/Paula, Nic/Carson NO 8am CLASS 9:15am CARDS In teams of 3 complete your pack AQAP Hearts: Run 400 m Clubs: Chest to Bar Pullups Spades: Burpee Box Jump Over Diamonds: DB Hang Clean and Press…
HIGH FRIDAY: Spend 12min building to front squat weight with either : 1 x power clean into 2 x front squat or 1 x squat clean into 1 x front squat WOD: 9 Dumbell Thrusters (15/10) 30 Double Unders 8 min AMRAP Rest 5min Then 2-4-6-8-10 Unbroken Front Squat 90/60 (5 min Time Cap) Record rounds…
MED THURS: SKILLS: 12 min to work on Rope climbing technique and progressions while accumulating 5 mins of a L sit hold WOD: In 6 mins complete 200m kb suitcase carry (swap arms @100 m) Then AMRAP 2 rope climbs 10 Alternating Pistols Rest 3 MIns In 6 mins complete 200m kb goblet carry (24/16) Then…
LOW WEDS: Bench and DB Row In pairs or 3’s spend 10 mins building to a heavy single Bench Then in 12mins 4 sets of max reps @ 60% of today’s weight In between sets complete 10 reps per side Bent over Db row choose your weight Finisher: 6 min AMRAP Teams of 3 Max…
The reason your coaches have set up FarNorth CrossFit is because they know, through personal experience, that CrossFit transforms lives and health and they want to help you to experience the same benefits in your life… plus it’s heaps of fun too!
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