Thursday 2.2.17

CrossFit

Back Squat 4 sets of 8 reps EMOM 10 Even: 6-8 strict supinated pull-ups Odd: 30 Sec plank hold For time 5-4-3-2-1 Wall walks Front squat @ 70/50kg 10-8-6-4-2 Pull-ups

Wall balls @ 12/9kg (yes - heavy!)

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Conditioning

AMRAP 8

5 abmat sit-ups

10 overhead lunges with plate @ 20/15kg

15 double unders

Rest 4 minutes

AMRAP 8

6 burpees

7 goblet squats @ 24/16kg

8 kettlebell swings

Rest 10 minutes

For times 500m row @ 100% 90 second rest, stay strapped into rower 500 row @ 100%

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