LIFT

Deadlift 2 x 8 – Use 50% of your 1 RM or use a moderate weight to work technique

WORKOUT

Performance

10 Min Cap
30!
Row Cal
KBS 24/16kg
Goblet Squat

Fitness

10 Min Cap
30!
5/10m Suicide each suicide counts as 6 reps (See note below)
Russian KBS 24/16kg
Squat

Rounds of 30 to 25 = 5 Suicides. Rounds 24 to 19 = 4 Suicides. Rounds 18 to 13 = 3 Suicides. Rounds 12 to 7 = 2 Suicides. Rounds 6 to 1 = 1 Suicides.

THIS SATURDAY

We have 3 teams at the CCW Winter Throwdown being held on Saturday at CrossFit Central Wellington on Taranaki St in Wellington. As a result there is no Skill Session or Open Gym on Saturday. Instead we will be headed into town to support our teams.

MaD Strength (Team Green) – Colleen and Grant

MaD CrossFit (Team Purple) – Mandy and Andy

MaD as Bro (Team Black, AKA Team Hurricane) – Roxanne and Matt

BASICS