Thursday 4.1.18

CrossFit

Deadlift

4 sets of 4 reps

Rest 2 minutes between sets

Weighted pull ups

4 sets of 3 reps

Rest 90 seconds between sets

AMRAP 10

8 power cleans @ 52.5/35kg

8 bar-facing burpees

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

Conditioning

4 sets

7 power cleans @ 42.5/30kg

*must be touch-and-go

5 thrusters

100m row - FAST

Rest 2 minutes between sets

Every 4 minutes for 20 minutes (5 total sets)

15/10 cal AB

12 burpee box jumps @ 24/20”

10 DB lunges @ 22.5/15kg

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