Tuesday 18.4.17

CrossFit Paused Back Squat 4 sets of 3.3.3 Pause for two seconds at the bottom of every squat Rest 20 seconds between each cluster of 3 reps Rest 2 minutes between sets, build weight each set Farmer's Walk 3 sets of 60 seconds, as heavy as possible Rest 60 seconds between sets 3 rounds for time 60 wall balls @ 9/6kg 40 walking lunges with plate overhead @ 20/10kg 20 push jerk @ 52.5/35kg

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Conditioning

AMRAP 8 200m Run 10 Pull ups 20 Push ups

Rest 4 minutes

AMRAP 8 15 kettlebell swings @ 32/24kg 10 handstand push ups 20 double unders

Rest 4 minutes

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

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