Tuesday 9.10.18

CrossFit

Every 90 seconds for 8 total sets

1 deadlift + 1 squat clean + 1 hang squat clean + 3 jerks

*start at 60% of your weakest movement and build to a heavy complex

Skill Work

Double Unders

AMRAP 12

12 box jump-overs @ 24/20”

12 deadlifts @ 90/62.5kg

12/9 cal AB

12 push ups

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

Conditioning

For time

50 cal row

50 box jump-overs @ 24/20”

50 dumbbell snatch @ 22.5/15kg

50 wall balls @ 9/6kg

50 plate overhead lunges @ 20/15kg

50 wall balls

50 dumbbell snatch

50 box jump-overs

50 cal row

Rest 5 minutes

In teams of 4

Sled sprints

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