Thursday 11.5.17

CrossFit Paused Front Squat 5 sets of 4 reps with 2 second pause at the bottom of each squat Rest 2 minutes between reps For time 300m run 20 front racked lunges @ 52.5/35kg 40 KB swings @ 24/16kg 20 front racked lunges @ 52.5/35kg 500m row

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Conditioning

On a running clock, complete:

00:00-20:00

Death by wall balls and box jumps

Begin with 5 wall balls on the 1st minute.

Then do 6 Box-jumps on the second minute….etc.

Continue for as long as possible with a time cap of 20 minutes.

20:00-25:00

Rest

25:00-29:00

AMRAP 4 600m row AMRAP push-ups in remaining time

29:00-32:00

Rest 3 minutes

32:00-36:00

AMRAP 4 6 thrusters @ 35/25kg 5 toes to bar 15 double unders

36:00-39:00

Rest 3 minutes

39:00-43:00

AMRAP 4 6 box jumps @ 24/20" 6 KB swings @ 24/16kg 6 wall balls @ 9/6kg

43:00-46:00

Rest 3 minutes

46:00-50:00

AMRAP 4 AB/row for max cal

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