Thursday 29.6.17

CrossFit Back Squat 1 set of 5 reps 1 set of 4 reps 1 set of 3 reps 1 set of 4 reps 1 set of 3 reps 1 set of 2 reps

Rest 90 seconds between sets

Build weight to a tough double, second wave heavier than the first

Partner WOD

In teams of 2


Partner A: 200m run

Partner B:


7 hang power clean @ 52.5/35kg

5 front squats

3 shoulder to overhead

When Partner A returns from run, swap over and pick up where partner B leaves off.

Score is total rounds of the barbell AMRAP completed between your pair.


Conditioning Every 5 minutes for 6 sets (30 minutes): 500/400m row 9 burpees over the rower 12 pull ups 15 kettlebell swings @ 24/16kg Cash-out 3 rounds for quality 15 GHD sit ups/abmat sit ups 20 superman arches 30 flutter kicks

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