Thursday 24.5.18

CrossFit

Bench

3 sets

A1. AMRAP bench press @ 65-75% 1RM

Rest 30 seconds

A2. AMRAP push ups

Rest 30 seconds

A3. AMRAP feet-elevated ring rows

Rest 2 minutes

*go heavier than 9.5.18

For time

5 4 3 2 1

Wall walk

Shoulder to overhead @ 70/47.5kg

10 8 6 4 2

Pull-ups

Bar-facing burpees

Cash-out

EMOM 4

45 second plank hold

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

Conditioning

Every 10 minutes for 40 minutes (4 total sets)

400m run

15 burpee box jump-overs @ 24/20”

20 dumbbell snatch @ 22.5/15kg

400m run

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