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Crossfit Townsville Blog

Wednesday: NARF Assault..

August 7th, 2018

CONDITIONING

AMRAP in 20 mins of:

1 minute Assault bike >70 / >60 rpm
9 Thrusters 45 / 30 kg
9 Pull-ups

* rest 1 minute after each round and add 6 reps on the next round.  E.g round 2 do 15 reps, round 3 do 21 reps etc..

EXTRAS

At 25 mins and in teams of 6 - 

AMRAP in 10 mins:

9 / 6 Calorie ski
9 Burpees

* Next athlete starts when athlete in front gets off the ski erg


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