With a partner complete:

Row 250m (Each)

100 Air Squats

Row 250m (Each)

80 Push Press (30/20kg)

Row 250m (Each)

60 Pullups (Scale Jumping Pull Ups)

Row 250m

40 Burpees

Row 250m (Each)

* Only one person can work at a time. While one partner is moving, the other is holding a Slam Ball 20/15kg. Both partners need to complete the 250m row before moving on to the next movement. Divide the reps any way you want.

If you drop the ball 200m penalty run immediately (take the ball with you :-).

AT 10AM WE HOST OPEN WORKOUT 15.3

Open to those who are Registered for the Open. This will not count as a weekly visit. You can still register HERE today :-)

There will be a warm up, standard briefing, and you may be asked to judge (rep count and make sure they keep to standards). More info HERE.

15.3 Rx

(Includes Masters up to 54 years old and Teens 16-17)
Complete as many rounds and repetitions as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

15.3 Scaled

(Scaled Men and Women 18-54)
Complete as many rounds and repetitions as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

LAST CHANCE TO REGISTER – Registration closes at noon today

41 Degrees  WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun March 15 2015

This Olympic Weightlifting New Zealand sanctioned competition is open to all MaD CrossFit members and any registered OWNZ lifters. Lifters from other gyms and CrossFit Affiliates welcome as well. You will have 3 attempts at both the Snatch and Clean and Jerk. We will run this in accordance with OWNZ and IWF rules. Sign up and surprise yourself. Weigh in at 9am.

MARCH OLY COMP – SIGN UP HERE

Want to know more about 41° Weightlifting Club, check out the page HERE.