Thursday 6.7.17

CrossFit 4 sets A1. Bench press x 6 reps A2. Bent-over barbell row x 8 reps Rest 90 seconds between sets

EMOM 24

1: 3-5 wall walks

2: 15 box jump-overs @ 24/20”

3: 15/10 cal AB

4: 15 wall balls @ 9/6kg

------------------------ Conditioning EMOM 12 1. 15/12 cal row 2. 12/10 cal AB 3. 30 second plank hold 5 sets for times, alternating movement order: A. 15 wall ball @ 9/6kg B. 15 kettlebell swings @ 24/16kg C. 15 box jumps @ 24/20" D. 60 double unders E. 15 burpees F. 15 hang power snatch @ 35/25kg

Rest 3 minutes between sets Set 1: A, B, C, D, E, F Set 2: F, E, D, C, B, A Set 3: B, F, E, A, D, C Set 4: D, A, F, E, C, B Set 5: C, D, B, F, A, E