Saturday 22 Sep - Team of 3 WOD - 110 Burpee PullUp, 120 Burpee Box Jump, 130 Dumbbell Burpee (15/10). 0-8 Min - Max Row (cal), 8-16 Min - Max AirBike (cal)

Friday 21 Sep - 50 Dumbbell Squat (15/10), 40 KettleBell Snatch (24/16), 30 ToesThru Rings, 20 Box StepUp (20/15), 1K Run, 20 Box Jump, 30 SitUp, 40 KettleBell Swing (24/16), 50 Squat

Thursday 20 Sep - 100m Run, 100m Lunge Walk, 200m Farmers Carry (32/24), 50 KettleBell DeadLift (32/24)

Finisher - 10 Min Ab AMRAP

Wednesday 19 Sep - 7 Min AMRAP - 3 Front Squat (50/35), 3 Push Press (50/35)

Strength - Front Squat and Press

Tuesday 18 Sep - 3 Rnd - 15 HandStand PushUp, 50 Double Under, 15/10 Dip, 50 Double Under

Skills - HandStand Walking and MuscleUp

Monday 17 Sep - 3 Rnd - 500m Row, 30 OverHead Squat (40/30)

Strength - Snatch Complex

Sunday 16 Sep - Open Gym 2-4pm

CrossFit Palmerston is hosting today’s NTWA competition. Come and support Daniel, Ruby and Kwow from 11am.