Thursday 11.1.18

CrossFit

Front Squat

4 sets of 3 reps with a 4 second descent

Rest 2 minutes between sets

*go heavier than 29.12.17

Push Press

Every 90 seconds for 5 total sets

4 reps @ 80% of 1RM

*go heavier than 28.12.17

AMRAP 10

8 wall balls @ 9/6kg

8 pull ups

8 kettlebell swings @ 24/16kg

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Conditioning

On a running clock

For time

500m row

25 burpees over the rower

When the clock hits 06:00, complete:

3 rounds for time

12 shoulder to overhead @ 52.5/35kg

12 toes to bar

When the clock hits 12:00, complete:

3 rounds for time

20 front-racked lunges @ 52.5/35kg

10 box jumps @ 30/24"

When the clock hits 18:00, complete:

For time

500m row

25 burpees over the rower

Cash out

300m farmers walk @ 22.5/15kg