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

------------------------

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

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