Thursday 13.7.17

CrossFit Front Squat 5 sets of 5 reps Rest 2 minutes between sets

3 sets 10-15m handstand walk or 8-10 handstand shoulder taps + 20 second handstand hold or 1 minute double kettlebell front rack hold

Rest 60 seconds between sets

For time 50 double unders 20 front-racked lunges @ 52.5/35kg 25 toes to bar 300m run 25 toes to bar 20 front-racked lunges 500m row

------------------------ Conditioning AMRAP 10 3 rounds 300m run 15 deadlifts @ 70/47.5kg Max wall walks in remaining time Rest 1 minute

AMRAP 10 3 rounds for time 200m run 12 hang snatch @ 52.5/35kg Max wall walks in remaining time Rest 1 minute

AMRAP 10 3 rounds for time 100m run 9 push press @ 42.5/30kg Max wall walks in remaining time *scale wall walk to perfect push ups