Thursday 4.10.18

CrossFit

4 sets

A1. Dumbbell strict press

10-12 reps

Rest 1 minute

A2. Bench press

AMRAP @ 75% 1RM

Rest 1 minute

A3. AMSAP plank hold

*90 seconds max

Rest 1 minute between sets

AMRAP 20

300m run

Max unbroken pull-ups

300m run

Max unbroken thrusters @ 35/25kg

300m run

Max unbroken kettlebell swings @ 24/16kg

------------------------

Conditioning

Every 3 minutes for 15 minutes (5 total sets)

36 double unders

18/12 cal AB

9 dumbbell front squats @ 22.5/15kg

Rest 4 minutes

Every 3 minutes for 15 minutes (5 total sets)

10 kettlebell swings @ 32/24kg

12 burpees over the rower

16/14 cal row

Rest 4 minutes

Every 2 minutes for 10 minutes (5 total sets)

12/9 cal AB

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