Tuesday 2.5.17

CrossFit Paused Back Squat 4 sets of 2.2.2 reps

*two second pause at the bottom of each squat Rest 20 seconds between reps Rest 2 minutes between sets

Handstand Walks 3x10-15m or Shoulder Taps 3x8-10 + 20 second handstand hold or DB Waiters Walk 3x60 seconds Rest 60 seconds between sets

"Jackie" For Time 1000m row 50 thrusters @ 20kg (same weight for male and female athletes) 30 pull ups

Optional Cash out 3x10 GHD Sit-ups

Rest as needed

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Conditioning

4 sets

Complete 1 round every 2 minutes 15/12 cal row 10 Russian kettlebell swings (Heavy) 5 burpees

3 sets AMRAP 5 300 run Then AMRAP in remaining time: 12 box jumps @ 24/20" 6 thrusters @ 52.5/35kg

Rest 2 minutes between rounds

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