Tuesday 3.10.17

CrossFit

EMOM 10

1 squat clean

*Start at 50% of 1RM

**Add 2.5/5kg every minute until you have reached a tough single

AMRAP 7

1 wall walk

10 kettlebell swings @ 24/16kg

*increase by 1 wall walk each round

Rest 2 minutes

AMRAP 7

5 plate box step-ups @ 20/15kg

10 OH lunges with plate

15 double unders

Cash-out

300m farmers walk – AHAP

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Conditioning

3 rounds for reps

AMRAP 2

300/250m row

In remaining time, max kettlebell swings @ 24/16kg

Rest 1 minute

AMRAP 2

30 wall balls @ 9/6kg

In remaining time, max deadlifts @ 100/70kg

Rest 1 minute

AMRAP 2

10 burpee box jumps @ 24/20”

In remaining time, max double unders

Rest 1 minute

AMRAP 2

20/15 cal AB

In remaining time, max shoulder to overhead @ 42.5/30kg

Rest 1 minute

Cash-out

300m farmers walk AHAP

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