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

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

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

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