Thursday 5.10.17
CrossFit
Deadlift
Build to a heavy single in 12-15 minutes
AMRAP 2
Max strict pull ups
*scale to ring rows at a 45 degree angle
Rest 1 minute
AMRAP 2
Max push ups
*not hand release, full ROM, chest and thighs touch the floor and come up together, no snaking
2015 Masters Qualifier Event 4
21 15 9
Deadlift @ 100/70kg
Box jumps @ 24/20”
Handstand push ups
*15 minute time cap
------------------------
Conditioning
3 rounds for time
40 plate ground to overhead
12 chest to bar pull ups
21 box jumps @ 24/20”
5 wall walks
10 thrusters @ 42.5/30kg
25 burpees
*30 minute time cap
"Thirty Thirties"
30 sec row @ 90%
30 sec row slow