A huge huge thank you to Coach Dan for all the time and effort he has put in to Andfit CrossFit over the last 2 years. Dan has been with us since day 1 and has played a massive part in establishing the awesome culture we have here. Dan and his lovely wife have bought a house on the shore and so he will no longer be coaching here at andfit. We will miss you legend! Big love from us all.

Strength:

2×12 Speed deadlifts @ 65%

Assistant exercise: 13 x 3 Reverse hypers with band

Conditioning:

5 rounds for reps of:

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest

Andfit = Premium CrossFit box in Mt Eden, Auckland.