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