Tuesday 3.4.18

CrossFit

Back Squat

5 sets of 5 reps

Rest 2 minutes between sets

*build to a new 5RM

EMOM 5

5 chest to bar pull ups

AMRAP 14

9 thrusters @ 35/25kg

35 double unders

*Rest 30 seconds between rounds

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Conditioning

For time

15 12 9 6 3

Toes to bar

Deadlift @ 100/70kg

Box jumps @ 24/20”

After set of 15: perform 50 burpees

After set of 12: perform 100 double unders

After set of 9:  perform 70/50 cal AB

After set of 6: perform 1200m/1000m row

After set of 3: perform 50 burpees