![\"_DSC3768_edited\"](\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC3768_edited-1.jpg\")
<\/p>\n<\/p>\n
Under no circumstance, is anyone allowed to park anywhere, at any time, but in Nepean CrossFit designated\u00a0<\/strong>parking spots. When these are full, please park on the street. There are numerous businesses that share\u00a0<\/strong>the parking and need it too. Please be respectful. Thank you<\/strong><\/p>\n Push Press x 1 rep Fitness: 10-15 wall ball shots. Fitness: 10\/7 L Seated DB Press Under no circumstance, is anyone allowed to park anywhere, at any time, but in Nepean CrossFit designated\u00a0parking spots. When these are full, please park on the street. There are numerous businesses that share\u00a0the parking and need it too. Please be respectful. Thank you \u201cLast Man Standing\u201d On the minute, every minute, perform the following \u2013 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1352","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\n
\n\u201cLast Man Standing\u201d<\/strong>
\nOn the minute, every minute, perform the following \u2013 once you fail at a certain movement, move immediately to the next (starting with the next minute interval):<\/span><\/p>\n\n
\nFitness: start at 75\/55# and add
\n5-10# every minute
\nPerformance: start at 95\/65# and add 10# every minute
\nNinja: start at 135\/95# and add 10# every minute
\n\u2014\u2014\u2013
\nFront Squat x 1 rep
\nStart with the weight you finished with on the push press, add 10#. every minute. Fitness add 5-10#
\n\u2014\u2014\u2013
\nPicking up on the one minute segment that you would have been starting your next round of front squats, perform every minute on the minute:<\/p>\n
\nPerformance: 15-20 wall ball shots.
\nNinja: 20 wall ball shots
\n*Maximum of 7 minutes
\n*If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
\n\u2014\u2014\u2013
\nPicking up on the minute you would have been starting your next set of wall ball shots, perform:<\/p>\n
\nPerformance: 7\/5 Strict Handstand Push Ups
\nNinja: 10\/7 Strict Handstand Push Ups
\n*Maximum of 7 minutes
\nGoal is to keep working for as long as possible\u2026to be the last man\/woman standing.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"