Tuesday 19.9.17

CrossFit

Deadlift

5 sets of 7 reps

*overhand grip only

Rest 2 minutes between sets

4 rounds

AMRAP 3

4 alternating lunges @ 42.5/30kg

5 push press

6 push ups

Rest 1 minute between rounds

------------------------

Conditioning

5 sets

AMRAP 1:30

12 toes to bar

9 push press @ 42.5/30kg

Max double unders in remaining time

*score is total double unders

Rest 1 minute between sets

AMRAP 6

6 deadlifts @ 52.5/35kg

6 burpees over the bar

Rest 3 minutes

AMRAP 6

6 shoulder to overhead @ 52.5/35kg

6 pull ups

Rest 3 minutes

AMRAP 6

6 plate ground to overhead @ 20/15kg

6 plate box step ups @ 24/20"

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