Thursday 19.4.18

CrossFit

Full Grip Front Squat

5 sets of 5 reps

Rest 2 minutes between sets

*aim for 75% 1RM

Double Unders

EMOM 8

Double under skill work

Or

3 rounds

AMRAP 2

5 10 15 20 etc

Double unders

*rest as needed between sets of DUs, all sets must be unbroken to proceed to the next set

Rest 60 seconds between rounds

8 rounds for time

8 handstand push ups

16 kettlebell swings @ 24/16kg

24 abmat sit-ups

------------------------

Conditioning

For time

50 cal row

50 box jump-overs @ 24/20”

50 dumbbell snatch @ 22.5/15kg

50 wall balls @ 9/6kg

50 plate overhead lunges @ 20/15kg

50 wall balls

50 dumbbell snatch

50 box jump-overs

50 cal row

*30 minute time cap

Rest 5 minutes

In teams of 2

8 rounds – I-Go-You-Go (4 rounds each)

100ft sled sprint

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