Tuesday 28.3.17

CrossFit Back Squat 6 reps @ 65% of 1RM 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 2 rep @ 90% 1 rep @ 92% AMRAP @ 85% Rest 2 minutes between sets

On a running clock, for time 500m row 25 burpees over the rower

When the clock reaches 6:00, complete the following:

3 rounds 20 Front Rack Lunges @ 60/42.5kg (alternating steps) 10 Box Jumps @ 30/24" (*note high box jumps)

When the clock reaches 16:00, complete the following:

500m row 25 burpees over the rower

*record times for each element

---------------------------------------------------- Conditioning

EMOM 12 1. 45 second weighted plank hold 2. 45 second superman hold 3. 20 Russians twists with med ball

AMRAP 8 200m Run 10 pull ups 20 push ups

Rest 4 minutes

AMRAP 8 15 kettlebell swings @ 32/24kg 10 HSPUs 20 DUs

Rest 4 minutes

AMRAP 8 250m Row 10 push press @ 52.5/35kg 10 GHD sit ups