Mains
In 8 minutes
Find Heavy 2 rep
Pause Front squat (3 second pause)
* no bounce!!!
13 minute CAP
21 – 15 – 9
Ring dip
Box jump 30/24
Remaining Time:
3rm squat clean
RookieFit
16 minute AMRAP
20 Dumbbell Deadlift
30 Cal Row
40 Step-overs
Core Work
Providing CrossFit training to the northern suburbs of Adelaide since 2012. CrossFit is suitable for all fitness levels.
Visit Us
Crossfit Northern Adelaide
3/11 Wiley Street Elizabeth South
South Australia SA 5112
Ph: 0407045009