Thursday 27.7.17

CrossFit Front Squat 5 sets of 3 reps Rest 2 minutes between sets

6 rounds 60 seconds row for max cal 30 seconds rest

Rest 2 minutes

For time 10 20 30 20 10 Overhead squat @ 35/25kg Kettlebell swings @ 24/16kg *2 wall walks after each set

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Conditioning

EMOM 12 Odd: 15 power snatch @ 35/25kg Even: 15 wall balls @ 9/6kg

Rest 3 minutes

4 rounds

AMRAP 2 300/250m row In remaining time, max effort push press @ 35/25kg

Rest 2 minutes between rounds

4 rounds AMRAP 2 200m run In remaining time, max effort hang power clean @ 35/25kg Rest 2 minutes between rounds

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