Strength – Max effort day

10min to establish a 3RM Bench press

 

Assisted exercises (3×15) 1min Rest :

1) Bent over row  2) Incline DB press

 

Conditioning

‘Isabel’

30 Snatch for time (60/40)

 

or

 

‘FRAN’

21 – 15 – 9

Thruster (42.5/30)

Pull up

 

 

Andfit = premium CrossFit facility in Mt Eden, Auckland