Tuesday 7.11.17

CrossFit

Strict press

4 sets of 8 reps with a 2 second pause at the top of each rep

Rest 2 minutes between sets

Dumbbell bench press

3 sets of 8 reps with a 30X1 tempo

5 sets

AMRAP 3

10/8 cal AB or 8/6 cal row

8 push press @ 42.5/30kg

8 box jump-overs @ 24/20”

Rest 1 minute between rounds

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Conditioning

EMOM 10

4 box jump-overs @ 24/20” + 10 wall balls @ 9/6kg

*add 1 wall ball per round

5 sets

AMRAP 4

300m row

20 abmat sit ups

20 kettlebell swings @ 24/16kg

In remaining time max effort thrusters @ 42.5/30kg

Rest 2 minutes between rounds

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