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ness@farnorthcrossfit.co.nz
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Thursday 10th October 2019

October 9, 2019Ness

CONDITIONING: Performance 2 x 12 min EMOM

12 min EMOM

  • 10 DU + 5 Dbl DB Snatch (15/10) AMRAP
  • Row 3 rounds same calories as last week/ next 3 rds try to +1 cal

REST 3 mins

12 min EMOM

  • 5 DB Hang Squat Clean+ 5 push press AMRAP (15/10)
  • Burpees – first 3 rounds @ same number as last week/ next 3 rds try to + 1 rep

Fitness: 2 x 12 min EMOM

12 min EMOM

  • 20 singles + 5 MB Situp AMRAP
  • Burpees 3 rounds same/3 rounds + 1 rep

REST 3 mins

12 min EMOM

  • Row 3 rds same/3 rds +1cal
  • 5 medball clean + 5 wallball AMRAP

 

20.1 the OPEN starts tomorrow
It’s not too late to sign up and see how you rank in the world for doing the fitness!!! We will be doing the wods Fri 530pm and EVERY class on Mondays – you might as well, no better way to make the most of this training cycle!!!!

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