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.

Saturday 15 Sep - In 40 Mins - 3 Rnd - 30 WallBall, 20 Box Jump Over, 10 DeadBall Over Shoulder (60/40), 5 Rope Climb. In any time remaining - 3RM Shoulder To OverHead

Friday 14 Sep - 3 Rnd - Every 5 Min - 15/10cal Bike, 400m Run

Strength - Every 2 Mins - 8 Rnd - 3 Back Squat

Thursday 13 Sep - ‘Jackie’ - 1K Row, 50 Thruster (20/15), 30 PullUp

Skills WOD - 4 Rnd - 1 Min Dip, 1 Min Pistol Squat, 30sec Rest