Thursday 25.5.17

CrossFit

Front Squat Build to a 5RM in 12-15 minutes

Every 8 minutes for 24 minutes (3 total sets) complete the following for times: 800m row 20 burpees over the rower 20 push press @ 42.5/30kg

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Conditioning

EMOM 10

4 burpee box jump-overs + 8 kettlebell swings @ 24/16kg

*complete both movements in the same minute.

If too hard: reduce the reps. If too easy: add reps!

5 sets AMRAP 3 3 thrusters @ 35/25kg 6 push ups 9 air squats

Rest 1:30 between rounds