Tuesday 30.10.18

CrossFit

4 sets

A1.9/7 cal AB

*max 30 seconds hard effort

directly into

A2. AMRAP bench press @ 70% 1RM

Rest 1 minute

A3. Tall kneeling dumbbell strict press

10-12 reps + 15 sec hold at the top of your final rep

Rest 1 minute

AMRAP 4

5 burpees

5 thrusters @ 42.5/30kg

Rest 2 minutes

AMRAP 4

30 double unders

10 push press @ 35/25kg

Rest 2 minutes and repeat

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

Conditioning

3 rounds for times

For time

20/15 cal AB

20 shoulder to overhead @ 42.5/30kg

Rest 90 seconds

For time

20/15 cal AB

20 back squats @ 42.5/30kg

Rest 90 seconds

For time

30/20 cal row

15 overhead squats @ 42.5/30kg

Rest 90 seconds

For time

30/20 cal row

15 burpees over the rower

Rest 3 minutes

Repeat

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