Friday 28.9.18

CrossFit

Deadlift

5 sets of 5 reps

Rest 2 minutes between sets

3 rounds for time 400m run 21 kettlebell swings @ 24/16kg 15 pull ups 9 burpee box jump-overs @ 30/24”

Cash out In teams of 4 Sled sprints

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Olympic Lifting

In 12 minutes build to a heavy triple deficit clean lift-off

In 15 minutes build to heavy single power clean & split jerk

Every 2:30 for 3 sets

8 standing plate lateral raises

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