Thursday 18.5.17

CrossFit

4 sets A1. Front-racked barbell lunges 4-5 reps per leg (8-10 total reps) Rest 45 seconds A2. Strict pull ups/chest-to-bar pull ups 4-5 reps Rest 45 seconds

5 rounds for time 7 burpee pull ups 7 squat cleans @ 60/42.5kg 7 box jump-overs @ 24/20"

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Conditioning

EMOM 12 1-7 thrusters 1-7 pull-ups 1-7 burpees

Pick a challenging rep range and keep this for the whole EMOM. For example, if you pick 5 you will do: 5 thrusters + 5 pull ups + 5 burpees each minute.

Rest 5 minutes

AMRAP 4 3 rounds 10 box jump overs @ 24/20" 10 handstand push ups Max cal row in remaining time

Rest 4 minutes

AMRAP 4 3 rounds 10 wall balls @ 9/6kg 10 KB swings @ 24/16kg

Max cal row in remaining time

Rest 4 minutes

AMRAP 4 30 burpee box jump overs @ 24/20" Max cal row in remaining time

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