Tuesday 24.1.17

CrossFit

Bench – build to a heavy single and complete 5 sets

EMOM 8

Even: 3-5 wall walks

Odd: 6-10 pistols

Every 5 minutes for 3 sets

500/400m row

10 burpees over the rower

15 kettlebell swings @ 24/16kg

-------------------------------------------------------------------------

Conditioning

3 sets for max reps of:

60 sec kettlebell swings

Rest 30 seconds

60 sec box jumpovers

Rest 30 seconds

60 sec dumbbell thrusters

Rest 30 seconds

60 sec toes to bar

Rest 90 seconds

Rest 5-10 min

4 sets

60 sec row for max cal

90 seconds rest