Saturday 23rd May 2015

The 2015 Pacific Regional has started! We have lots of Kiwis over there competing and trying their best to get the top spots. And Jaime also competing for Schwartzs CrossFit Melbourne! If you have a spare hour or so get onto games.crossfit.com to watch the action!

Today we are doing the WOD for Nepal workout, if you can donate, please bring your donation to class. CHANGE OF PLAN SINCE THE LAST POST.. We will just be running classes at West this Saturday, 7.30am and 8.15am. There will be no classes at Mt Eden.

Gymnastics
Pull-ups (5x Max Effort Sets )
Rest as needed
RX+ – Chest to Bar Pull Ups

Metcon
WOD for Nepal
12min AMRAP

RX – 60/40kg
8 Thrusters
8 Hang Power Clean
4 Muscle Up
8 Front Rack Lunges

Scaled 40/30kg
8 Shoulder to Overhead
8 Hang Power Clean
4 Burpees
8 Front Rack Lunges