TODAY’S WOD:

“Amber”

21-15-9 reps for time:
Push Jerk (60kg/45kg)
Burpees
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.

Back to front, Logan Nelson, Isaac Morgan, Keersten Ricks and Zara McAfee.

Back to front, Logan Nelson, Isaac Morgan, Keersten Ricks and Zara McAfee.

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