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ness@farnorthcrossfit.co.nz
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Monday 2nd December 2019

December 1, 2019Ness

Strength: E 1:30 for 8 rounds 5 Back Squats (3 sec pause in bottom on FIRST rep only)

Performance WOD: 800 m Run
25 Back Squats (45/30)
150 Double Unders
25 Back Squats (45/30)
800 m Run
For time (16 min Time Cap)

Fitness WOD: Run 200 m
10 Goblet Squats (24/16)
10-20 Double Unders
16 Min AMRAP

NEXT SAT 14th – FNCF CHRISTMAS PARTAY

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