Don't forget that this Saturday out at CrossFit NZ, we're having a 'triathlon' style workout. All classes will be tackling the following.
30 x Ground to overhead, anyhow 60/40kg (scale the weight to 45/30, or 35/20)
4k Mt Wellington run.
We're also going to have the BBQ cranking afterwards, plus a Fundraiser Raffle for the Regionals Team heading to Aussie in 3 weeks. You can win anything from Reebok gear to Delish products. RCF09 crew are very welcome!
Hang Power Clean + Hang Squat Clean + Squat Clean
EMOM for 10 rounds
- start at 70% of 1RM Squat Clean and add weight.
Power Clean 85/50kg
Hang Power Clean 5 x 3reps
Hang Power Clean