Thursday 16.11.17

CrossFit

Front Squat

5 sets of 4 reps at 80% of 1RM

AMRAP 10

5 front squats @ 60/42.5kg

7 toes to bar

20 double unders

Rest as long as possible

For time

1km row

*go hard or go home

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Conditioning

AMRAP 8

40m farmers walk @ AHAP

4 No-push-up burpee box jump @ 30/24”

5 push press @ 52.5/35kg

Rest 2 minutes

AMRAP 8

3 shoulder to overhead @ 60/42.5kg

3 wall walks

10/8 cal AB or 200/150m row

Rest 5 minutes

In teams of 2

AMRAP 15

I-go-you-go

5 pull ups

10 push ups

15 air squats

1 clean & jerk @ athlete’s choice

Each partner completes 1 round of Cindy then 1 clean & jerk

*athlete chooses barbell weight

**Score is total reps x weight