Thursday 20.9.18

CrossFit

Incline Bench Press

4 sets of 6 reps @ 31X1 tempo

Rest 2 minutes between sets

Supinated grip pull ups

4 sets of 2.2.2.2.2

Rest 10 seconds between clusters

Rest 60 seconds between sets

12.3

AMRAP 18

15 box jumps @ 24"/20"

12 shoulder to overhead @ 52.5/35kg

9 toes to bar

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Conditioning

3 sets

AMRAP 8

600/500m row

50 double unders

12 pull ups

300m run

In remaining time max reps burpees to plate

Rest 3 minutes between sets

Rest 5 minutes

In teams of 2

AMRAP 12 – I-Go-You-Go

15 wall balls @ 9/6kg

12/9 cal AB

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