Thursday 14.9.17

CrossFit

4 sets

A1. Bench press x 6 reps

Rest 30 seconds A2. Bent-over barbell row x 6 reps

Rest 30 seconds A3. Weighted sit-ups x 15 reps Rest 60 seconds between sets 3 rounds

AMRAP 4

2 burpee box jump-overs @ 24/20"

6 kettlebell swings @ 24/16kg

8 wall balls @ 9/6kg

15 double unders

Rest 1 minute between rounds ------------------------ Conditioning

EMoM 12

1: 30 second AB sprint

2: 1 round of DT

*1 round of DT =

12 deadlifts @ 70/50kg

9 hang power clean

6 push jerk

**scale load to complete unbroken sets Every 7 minutes for 28 minutes (4 total sets) 300m run 10 burpee box jumps @ 24/20" 15 wall balls 300m run

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