Tuesday 31.7.18

CrossFit

Bench Press

5 sets of 2 reps

Rest 2 minutes between sets

3 sets

B1. Reverse snow angels

15 reps @ light weight

Rest 30 seconds

B2. Bent-over reverse fly

12 reps

Rest 60 seconds

For time

20/15 cal AB

25 dumbbell box step-overs @ 22.5/15kg

50 wall balls @ 9/6kg

5 wall walks

25 kettlebell swings @ 24/16kg

5 wall walks

50 wall balls

25 dumbbell box step-overs

20/15 cal AB

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Conditioning

AMRAP 20

125/100 cal row

25 bar-facing burpees over the bar

20 front-racked lunges @ 60/42.5kg

25 bar-facing burpees over the bar

20 front-racked lunges

25 bar-facing burpees over the bar

In remaining time AMRAP wall balls @ 9/6kg

Rest 10 minutes

In teams of 2

EMOM 12 - I-Go-You-Go

5 clean & jerk @ 60/42.5kg

In remaining time max cal AB

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