Thursday 31.8.17

CrossFit A1. Back-racked forward lunges 4 sets of 4-5 each leg A2. Strict pull ups 4 sets of 4-5 reps Rest 30-45 seconds between movements Rest 2 minutes between sets

*Try to go heavier than last week

5 sets AMRAP 3 3 handstand push ups 6 box jump-overs @ 24/20" 9 kettlebell swings @ 24/16kg 15 double unders

Rest 1 minute between sets

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Conditioning

AMRAP 7 Double unders *begin each minute (including the first) with 7 dumbbell thrusters @ 22.5/15kg

4 rounds AMRAP 5 20/15 cal row In remaining time, AMRAP 5 kettlebell swings @ 24/16kg 4 burpees 3 power cleans @ 52.5/35kg 2 shoulder to overhead

Rest 2 minutes between rounds

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