Thursday 17.8.17

CrossFit

Front squat Every 2 minutes for 10 minutes (5 sets) 5 reps of tempo front squat @ 32X1 *start from 60-65% of 1RM

Kettlebell cossack squats (5 per leg) 4 sets of 10 reps Rest 60 seconds between sets

5 rounds AMRAP 3 3 deadlifts @ 100/70kg 6 push ups 9 jumping air squats

Rest 1 minute between sets

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Conditioning

Every 2 minutes for 10 minutes (5 total sets) 10 thrusters @ 35/25kg 30 double unders

Rest 4 minutes

5 rounds AMRAP 3 3 deadlifts @ 100/70kg 6 push ups 9 jumping air squats

Rest 1 minute between sets

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