Friday 30.6.17

CrossFit Deadlift 1 set of 6 reps 1 set of 5 reps 1 set of 4 reps 1 set of 5 reps 1 set of 4 reps 1 set of 3 reps

Rest 90 seconds between sets

Build weight to a tough triple, second wave heavier than first

For time 21 15 9

Cal row

Wall balls @ 9/6kg

Directly into

18 12 6

Pull ups

200m run between sets

Directly into

12 9 6

Cal row

Burpees over the rower

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Olympic Lifting

In 12 minutes, establish a heavy single snatch high pull *build up from sets of 5, 3, 2 and then singles

In 12 minutes, establish a heavy single overhead squat *build up from sets of 5, 3, 2 and then singles

In 12 minutes, establish a heavy double squat snatch