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