Thursday 28.9.17

CrossFit

Front Squat

Build to a heavy single in 12-15 minutes

4 sets

On a 3 minute clock, complete

250/200m row

In remaining time, AMRAP

10 front-racked lunges @ 52.5/35kg

5 push ups

Rest 2 minutes between sets

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

Conditioning

AMRAP 4

300m run

In remaining time, AMRAP

5 kettlebell swings @ 24/16kg

5 push ups

Rest 2 minutes

AMRAP 4

6 box jumps @ 24/20"

6 pull ups

Rest 2 minutes

AMRAP 4

7/5 cal AB

5 thrusters @ 42.5/30kg

Rest 2 minutes

AMRAP 4

20 double unders

10 plate lunges @ 20/15kg

Rest 2 minutes

AMRAP 4

Row for cals

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