Then 4 Rounds For Time of:

5 Front Squat 75/50kg

10 Pull Ups

200m Run

Then 3 Rounds For Time of:

15 Wallball Shots 20/14 to 10’

10 Toes To Bar

5 Burpee Box Jump Over 24/20”

Max Reps for 1 minute with 1 minute rest in between Movements
Score is Total Reps

Box Jumps (24/20”)
Jumping Pull Ups
Air Squats
Walking Lunges w/ Med Ball overhead (20/14)
Toes to Bar
Medicine Ball Press (20/14)
Supermans
Medicine Ball Sit Ups (20/14)
Burpees
Double Unders

Skill Session at 10am – Row Technique.

Then 5 Rounds For Time:

10 KettleBell Swings 24/16kg

10 Crosschops

10 Goblet Squats

Best wishes to all the Kiwi’s and Aussies we know hitting the CrossFit Games Regionals this weekend. Watch for updates here, maybe even some live video. Also best wishes to our friends in NorCal, go hard, we want to see you at the Games in July.

Behind, or actually beside the camera will be Sara, who is there as a volunteer to help make the event happen. Looks like she is making the most of the trip.

Then 30 Manmakers for time As Heavy As Possible

ONE MANMAKER = DB’s to floor, Kick back, Push Up, Row Left, Row Right, Jump feet in, Power clean DB’s, Push Press.

Then a 15 Min AMRAP of:

15 OHS 40/30kg

30 Lateral Jumps Over Barbell

45 Sit Ups

Then:

Run 200m
Row 250m
30 Pistols
Run 200m
Row 250m
50 Lunge Steps
Run 200m
Row 250m

Run/Row can be reversed if required.

Back Squat 3 x 5

Then:

3 RFT
10 DB Thruster 20/15kg
10 Pull Ups
200m Run

One person working at a time

40 Box Jumps 30/24″

30 Deadlifts 110/80kg

40 T2B

30 DB Push Press 20/12.5kg

40 Situps (-GHD for adv members)

30 Row for Calories

40 Alternating Pistols

30 Burpee Box Jumps 30/24″

Rules: All team members must perform a minimum of 10 reps of each movement. Other than that 1 person working at a time and break it up however you want.

Skills Session at 10am – Clean and Jerk plus Bad As Practice.

400 meter Run

10 Pull ups

10 Dips