NorWest Games

Workout 1
1 round for time
80m tyre flip
500m row
400m farmers run/carry 2x's 24kg or 2x's 16kg

intermission

Workout 2
3 rounds for time
21 wall ball
15 Chest to bar pull ups
9 burpees

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Run CINDY RUN!!!

AMRAP IN 20MIN
5 Pull-Ups
10 Push-Ups
15 Thrusters 40kg/30kg
200m Run

Rest Day

For those coming to CrossFit Penrith

SKILLS

PRACTICE 2 OLYMPIC MOVEMENTS & 1 GYMNASTIC MOVEMENT OR 2 GYMNASTIC & 1 OLYMPIC (YOUR CHOICE) FOR 20 MINUTES....

WOD

Lunge to speedbump & sprint back

21 Shoulder to Overhead 40kg/30kg (choose any lift to go overhead eg; push press/push jerk)

21 Sit Ups

Lunge to speedbump & sprint back

18 Shoulder to Overhead

18 Sit Ups

Lunge to speedbump & sprint back

15 Shoulder to Overhead

15 Sit Ups

Lunge to speedbump & sprint back

12 Shoulder to Overhead

12 Sit Ups

Lunge to speedbump & sprint back

9 Shoulder to Overhead

9 Sit Ups

Lunge to speedbump & sprint back

6 Shoulder to Overhead

6 Sit Ups

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5 Rounds for time

Deadlift
5,5,5,3,3
5 Rounds for Time
15 SDHP 40KG/30KG
15 Swings 24kg/16kg
15 Pull Ups
200m Run
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21-15-9

Practice Overhead squats or find 3rm for 15min
400m Run
3rounds of
21 Double KB front squats 24kg/16kg
15 Ring Dips
9 Burpees
400m Run
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