Tuesday 19.12.17

CrossFit

4 sets

A1. Bench press

4 reps

Rest 30 seconds

A2. Supinated inverse row

Max reps

Rest 2 minutes

For time

500/400m row

20 DB snatch @ 22.5/15kg

20 burpees

500/400m row

20 DB power clean & press

20 Box Jump-overs

500/400m row

20 DB push press

20 wall balls @ 9/6kg

500/400m row

20 DB front squats

20 kettlebell swings @ 24/16kg

500/400m row

20 DB deadlifts

20/15 cal AB

*30 minute time cap

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Conditioning

For time

500/400m row

30 DB snatch @ 22.5/15kg

30 burpees

500/400m row

30 DB power clean & press

30 box jump-overs @ 24/20”

500/400m row

30 DB push press

30 wall balls @ 9/6kg

500/400m row

30 DB front squats

30 kettlebell swings @ 24/16kg

500/400m row

30 DB deadlift

30/20 cal AB

*45 minute time cap