Today our back squats drop to 3 reps and we push a little heavier and harder on the AMRAP! Then on Saturday we start the day with a fun partner workout, then grab some coffee and food and settle in for an entertaining battle as our Red Skulls go up against CF OFB from Mangere. After that its over to Mt Eden for an afternoon of Bowls and Beats under the sun for our annual CFN Christmas Bowl Off! Details on our FB page on where and when to meet. Good Times!


Back Squat 3 x 70%/ 3 x 80%/ MR x 90%

Hip Thruster 3 x 8

SA DB Press 3 x 8/8


” Pleasuredome ”

5 Rounds

9 Cluster (60/40)

21 Kettlebell Swing (32/24)

Rest 2 minutes

*Cluster = Squat Clean Thruster