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