Friday 29th May 2015

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

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