Strength
20mins to work to 1rm bench press (in 2 groups)
WOD
3RFT
12 x 1 arm kb thrusters 24/16 (6 on each arm)
6 x burpee box jumps 24/20
3 x Wall climbs
100m run
12min cut off
0277770388
info@crossfitpapamoa.co.nz