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

------------------------------

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

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

ADDRESS

Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE

CONTACT

FOLLOW

  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with Wix.com