Friday 29th May 2015
Kia Ora Team – We will be shooting a promotional clip during the 5:30 pm class tonight, so please be ready. Also, no class tomorrow Saturday 30th May as we’ll be at MaD CrossFit for the Bad As 6 Women’s Open Weightlifting Comp.
General Warm up – Lightsaber tag
Skill Specific Warm Up – MedBall Cleans
Strength – Clean
5×3 Clean
Notes: Competitors need to be working on Squat Cleans, for fitness – power cleans are fine.
Conditioning
5 Min AMRAP
10 Wall Balls
30 Double Unders
1 Min Rest
5 Min AMRAP
10 KBS
15 Box Jumps
1 Min Rest
1 Min Max Effort Burpees