LIFT

Front Squats 3 x 5 – 70-75-80-85-90% of your 1 Rep Max or work up to a heavy triple.

WORKOUT

Performance
10 Minute EMOM
5 KB Push Press 24/16kg
Alternate arms each minute
5 Goblet Squats
5 HR Push Ups

Fitness
10 Minute EMOM
5 KB Push Press 20/12kg (Use 20/12.5kg DB if reqd)
Alternate arms each minute
5 Goblet Squats
5 Push Ups/Negatives

THROWBACK THURSDAY

Kiwi at the 2009 CrossFit Games