LIFT

Clean Complex
Power Clean + Front Squat + Push Press – Take 20 Minutes to work up to a heavy set of this complex, record your heaviest 5 sets.

WORKOUT

Performance
10-1 KBS 32/24kg
1 Suicide 0-5-10-15 between rounds

Fitness
10-1 Russian KBS 28/20kg
1 Suicide 0-5-10-15 between rounds

SKILL

Feet against the wall in plank, walk hands out as far as you can staying engaged and in hollow.

SATURDAY EVENTS

TTC 3 Banner

Sat Nov 7 – Trans Tasman Challenge #4 and NZFL Match #3

Help bring the banner back! Our 4th annual challenge against CrossFit Darwin. Two sessions 9am and 11am. Debrief at Sprig and Fern after our NZFL match. Fun workouts and good times guaranteed.

Our NZFL match is against WOF CrossFit from Porirua. The match will start at 2pm and last approx 90 minutes.

BASICS