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