Thursday 11.10.18

CrossFit

Deficit reverse lunges

4 sets of 8 reps per leg

Rest 2 minutes between sets

4 rounds AMRAP 4 4 pull ups 6 box jumps @ 30/24” 8 shoulder to overhead @ 52.5/35kg  Rest 1 minute between rounds

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Conditioning

In teams of 2

EMOM to completion

7/5 AB cal

In remaining time max reps until complete

75 hang power cleans @ 52.5/35kg

25 pull-ups

75 front-racked lunges

25 toes to bar

75 clean & jerk

25 box jump-overs @ 24/20”

75 bar-facing burpees over the bar

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