Thursday 19.1.17

CrossFit

Clean

12 minutes to build to a heavy single clean

Then every 2:30 for 7 sets

3 sets of 8 reps

2 sets of 5 reps

2 sets of 3 reps

*start at 55% of A. and build across

For time

50 DUs

10 burpees

40 DUs

10 burpees

30 DUs

10 burpees

20 DUs

10 burpees

10 DUs

10 burpees

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Conditioning - 6.3opm

Every 3:00 for 5 sets

Row 12/10 cal

5 push press @ 42.5/30kg

7 burpee box jumps

+

5 sets

20 sec air assault bike sprint @ 100%

Rest/walk 2:30

Record max power output and RPM

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