Tuesday 28.8.18
CrossFit
Back Squat
Every 2 minutes for 12 minutes (6 total sets)
6 reps @ 70%
3 reps @ 80%
6 reps @ 74%
3 reps @ 83%
6 reps @ 78%
3 reps @ 85%
Every 2 minutes for 8 minutes (4 total sets)
Heels-elevated goblet squats
10 reps
10 rounds for time
7 thrusters @ 35/25kg
7 pull ups
7 box jumps @ 24/20”
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Conditioning
AMRAP 10
50/35 cal row
In remaining time AMRAP
3 6 9 12 15 etc
Burpees over the dumbbells
* between each set perform 6 dumbbell thrusters @ 22/15kg
Rest 3 minutes
AMRAP 10
45/30 cal AB
In remaining time AMRAP
3 6 9 12 15 etc
Box jump-overs @ 24/20”
* between each set perform 12 wall balls @ 10/6kg
Rest 3 minutes
AMRAP 10
21 15 9
Dumbbell thrusters @ 22.5/15kg
Pull ups
In remaining time AMRAP
Calorie row