Tuesday 13.6.17

CrossFit Deadlift Build to a heavy single in 12-15 minutes. Rest as needed

EMOM 4 45 second plank hold Every 6 minutes for 18 minutes (3 sets) 500m row 20 dumbbell lunges @ 22.5/15kg 15 kettlebell swings @ 24/16kg 10 push ups

------------------------ Conditioning

EMOM 12

Even: calorie row

Odd: 12 kettlebell swings @ 32/24kg

*Score is total cals rowed

Rest as needed

4 sets for times: 20/15 cal row 10 wall balls @ 9/6kg 10/8 cal AB 10 box jump-overs @ 24/20” 200m run Rest 3 minutes between sets