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

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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

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