Tuesday 26.9.17
CrossFit
4 sets
A1. Bench press x 5 reps
Rest 30-45 seconds
A2. Strict weighted pull ups x 2-3 reps
Rest 2 minutes between sets
AMRAP 8
8 box jumps @ 24/20"
8 push jerks @ 60/42.5kg
8 pull ups
Rest 2 minutes
AMRAP 8
4 box jumps @ 24/20"
4 push jerks @ 60/42.5kg
4 pull ups
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Conditioning
EMOM 6
7/4 cal AB or 10/8 cal row + 8 kettlebell swings @ 24/16kg
For time
100 double unders
50 kettlebell swings @ 24/16kg
40 push press @ 52.5/35kg
30 pull ups
20 burpee box jump-overs @ 24/20"
10 pistols
100 double unders
*30 minute time cap