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