Thursday 15.2.18

CrossFit

Rear Foot Elevated Split Squat

3 sets of 12 reps per leg

Rest 2 minutes between sets

Tempo heels elevated goblet squats

3 sets of 10 reps @ 3131 tempo

*go heavier than 1.2.18

On a 5 minute clock

100 double unders

AMRAP in remaining time

12 front squats @ 42.5/30kg

4 burpee box jump-overs @ 30/24”

Rest 2 minutes

On a 5 minute clock

20/15 cal AB

AMRAP in remaining time

8 front squats @ 52.5/35kg

4 burpee box jump-overs @ 30/24”

Rest 2 minutes

On a 5 minute clock

25/20 cal row

AMRAP in remaining time

4 front squats @ 60/42.5kg

4 burpee box jump-overs @ 30/24”

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Conditioning

AMRAP 25

10 shoulder to overhead @ 52.5/35kg

10 burpees

10 box jump-overs @ 24/20”

Rest 60 seconds between rounds

Cash out

3 sets

60 second AB for max cals

Rest 2 minutes between sets