Tuesday 18.7.17

CrossFit Close Grip Bench Press 4 sets of 8 reps Rest 2 minutes between sets

3 sets of 5 reps each movement B1. Single arm dumbbell strict press Rest 30 seconds B2. Single arm bent-over row Rest 30 seconds

AMRAP 12 10 shoulder to overhead @ 52.5/35kg 10 box jump overs @ 24/20" 10 kettlebell swings @ 24/16kg

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Conditioning

5 rounds AMRAP 2 20/12 cal AB Max reps kettlebell swings @ 24/16kg

Rest 2 minutes between rounds

Rest 6 minutes

5 rounds AMRAP 2 25/20 calorie row Max reps burpee box jump-overs @ 24/20" Rest 2 minutes between rounds