Thursday 30.8.18
CrossFit
4 sets
A1. Close grip bench press
7 reps
Rest 30 seconds
A2. Bent-over barbell row
7 reps
Rest 60 seconds
EMOM 8
6-8 butterfly/kipping/chest-to-bar pull ups
or
EMOM 8
30 seconds inverted barbell row
3 sets for times
15 12 9
Kettlebell swings @ 32/24kg
Burpees
Rest 3 minutes between sets
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Conditioning
AMRAP 7
Wall balls @ 9/6kg
*on the top of each minute perform 30 double unders
Rest 6 minutes
EMOM 20
1. 10 sumo deadlift high pull @ 35/25kg + max effort burpees
2. 10 hang power clean @ 35/25kg + max effort burpees
3. 10 hang power snatch @ 35/25kg + max effort burpees
4. Rest