21-15-9 reps for time:
Push Jerk (60kg/45kg)
Kettlebell Swing (70lb/50lb)
Post time to Members area. Source: CrossFit Auckland.
TODAY’S STRENGTH TRAINING:
“The Back #7”
Barbell Row x 10 reps, just barbell
Barbell Row, 3 sets of 8-10 reps at moderate to heavy weight, increasing loads each set. Rest 3-minutes.
Dumbbell Row, single arm x 8-10 reps at moderate to heavy weight, increasing loads each set. Rest 3-minutes.
Wide Grip Lat Pulldown, behind the neck, 3 sets of 10-12 reps. 2-minute rests.
Standing Lat Pushdown, 3 sets of 8-10 reps. 2-minute rests.
Post loads (where applicable) to Members area.