Thursday 21.12.17

CrossFit

Deficit back-racked reverse lunges

4 sets of 10 reps per leg

Rest 2 minutes between sets

*Stand on 20kg plate - can perform 10 reps on one side then 10 on the other, or alternate legs: athlete's choice

EMOM 8

Odd: 8-10 toes to bar

Even: 20-30 double unders

For time

50 squat cleans @ 60/42.5kg

*every 90 seconds perform 5 pull ups

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Conditioning

In teams of 4, 1 person working at a time

40 rounds total (10 each)

10/8 cal AB SPRINT (30 second cap)

10 thrusters @ 35/25kg

5 burpees

*Red-line every round: DO NOT pace!

*45 minute time cap

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