Friday 13th July CrossFit in Castle Hill

www.crossfitnorwest.com

www.rawstrengthandconditioning.com

AM
5 by 500m rowing efforts with 1min rest

Goal +/- 3 sec slowest 1.40 fastest 1.38

Clean and jerk PRACTISE 97kg

Then 10 on min 84kg

OHS technique 8 sets of 5 for form