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