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