Tuesday 28.11.17
CrossFit
3 sets
A1. Bench press x 8 reps
Rest 30 seconds
A2. Push ups x 10 reps
Rest 30 seconds
A3. Bent-over row x 10 reps
Rest 2 minutes between sets
For time
27 21 15 9
Push press @ 42.5/30kg
Box jumps @ 24/20”
Calorie row
*perform 1 wall walk between each round
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Conditioning
5 sets AMRAP 3 8 cal row 8 push press @ 42.5/30kg 8 box jump-overs @ 24/20"
Rest 1 minute between sets
Score is total rounds + reps per set
Rest 5 minutes
5 sets AMRAP 2 15 hang power cleans @ 42.5/30kg 10 box jumps @ 24/20" In remaining time, AMRAP thrusters
Rest 1 minute between sets
Score is total thrusters per set