Thursday 23.3.17

CrossFit

On a running clock for 18 minutes: 8 minutes to build to a heavy single push press

Followed immediately by: 6 minutes to build to a heavy single push jerk

Followed immediately by: 4 minutes to build to a heavy single split jerk

5 Rounds AMRAP 2 15 kettlebell swings @ 24/16kg 10 box jump-overs @ 24/20" AMRAP shoulder to overhead @ 60/42.5kg in remaining time

Rest 1 minute between sets

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Conditioning

On a running clock: 00:00-05:00 - 1000m row 05:00-10:00 - 75 shoulder to overhead @ 52.5/35kg 10:00-15:00 - 30 strict pull-ups 15:00-20:00 - 75 wall balls @ 9/6kg 20:00-25:00 - 75 box jump-overs @ 24/20" 25:00-30:00 - max cal AB/row

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