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