Thursday 13.9.18

CrossFit

Incline Bench Press

4 sets of 8 reps @ 31X1 tempo

Rest 2 minutes between sets

3 rounds for total reps

AMRAP 1:45

250m row

In remaining time max box jump-overs @ 24/20"

Rest 90 seconds

AMRAP 1:45

250m row

In remaining time max kettlebell swings @ 24/16kg

Rest 90 seconds

AMRAP 1:45

250m row

In remaining time max thrusters @ 20/15kg

Rest 90 seconds and repeat

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Conditioning

Every 7:30 minutes for 37:30 minutes (5 total sets) - change the order of movements each set as detailed below:

A. 15 wall balls @ 9/6kg

B. 15 kettlebell swings @ 24/16kg

C. 15 box jumps @ 24/20"

D. 60 double unders

E. 15 burpees

F. 15 hang power snatch @ 35/25kg

Set 2: F,E,D,C,B,A

Set 3: B,F,E,A,D,C

Set 4: D,A,F,E,C,B

Set 5: C,D,B,F,A,E