Tuesday 21.2.17

CrossFit Every 90 seconds for 7 sets 3 Touch-and-Go Power Cleans *build to a 3RM

EMOM 5 6-8 DB Seated Shoulder Press

AMRAP 14 50 Wallballs 40 cal Row 30 DB Hang Squat Clean Thrusters @ 22.5/15kg 20 Pull-ups

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Conditioning

EMOM 12 1. 30 second bent-knee hollow body hold 2. 30 second superman hold 3. 10 GHD sit-ups with med-ball

Every 5 minutes for 6 sets (30min) Complete: Row 500m/400m 9 Burpees Over Rower 12 Pull-ups 15 KBS 24/16

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