Tuesday 9.1.18

CrossFit

Bench Press

5 sets of 3 reps

Rest 2 minutes between sets

Seated barbell strict press

1 set of max reps in 90 seconds

*seated on the floor, legs straight out in front of body

*go to failure

AMRAP 6

10 shoulder to overhead @ 52.5/35kg

10 plate overhead walking lunges @ 20/15kg

Rest 2 minutes

AMRAP 6

10 kettlebell swings @ 24/16kg

20 double unders

Rest 2 minutes

AMRAP 6

10 plate overhead box step-ups @ 24/20”

10 wall balls @ 9/6kg

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Conditioning

8 rounds for time Odd rounds 10 toes to bar 15/10 cal AB 12 dumbbell thrusters @ 22.5/15kg Even rounds 10 pull ups 20/15 cal row 12 dumbbell shoulder to overhead @ 22.5/15kg *30 minute time cap Cash-out Sled sprints