Tuesday 9.5.17

CrossFit Push Press 4 sets of 5-7 reps Rest 2 minutes between sets

3 sets for times: 500m Row 15 burpees over the rower 20 wall balls @ 9/6kg 30 KB swings @ 24/16kg

Rest 3 minutes between sets

Optional Cash-out 3 x 60 second single arm OH DB Walk Rest 15 seconds between arms

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Conditioning

Every 90 seconds for 6 total sets

8-10 push ups + 30 second plank hold

3 rounds for total reps: 0:00-1:45: 250m row + max burpee box jumps @ 24/20" 1:45-3:15: Rest 3:15-5:00: 250m row + max KB swings @ 24/26kg 5:00-6:30: Rest 6:30-8:15: 250m row + max thrusters @ 35/25kg 8:15-9:45: Rest

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