Thursday 7.6.18

CrossFit

Banded Deadlift

4 sets of 3.3.3

Rest 30 seconds between clusters

Rest 2 minutes between sets

AMRAP 20

12/10 cal row

10 power clean @ 60/42.5kg

8 push jerk

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Conditioning

EMOM 30

1: 15/10 cal row

2: 12/10 cal AB

3: 5 burpees over the bar + 5 clean & jerk @ 52.5/35kg

4: Max effort dumbbell box step-overs @ 22.5/15kg

5: Rest

*score is total reps completed in each round

Cash-out

300m Farmers Walk