Tuesday 24.7.18

CrossFit

On a running clock

In 10 minutes build to a heavy single push press

In 6 minutes build to a heavy single push jerk

In 6 minutes build to a heavy single split jerk

Every 4 minutes for 20 minutes (5 total rounds)

30 air squats

20/14 cal row

10 burpees over the rower

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

Conditioning

5 sets for times

10/7 cal AB

6 bar-facing burpees over the bar

6 thrusters @ 42.5/30kg

Rest 2 minutes between sets

*Maximum 90 seconds for each set

**Sprint each set

Rest 5 minutes

5 sets for times

10/8 cal row

6 box-facing burpee box jump-overs @ 24/20”

6 power cleans @ 52.5/35kg

Rest 2 minutes between sets

*Maximum 90 seconds for each set

**Sprint each set

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