Thursday 1.11.18

CrossFit

Front Squat

4 sets of 6 reps @ 2121 tempo

Rest 2 minutes between sets

5 sets

10 front-racked kettlebell walking lunges + 6 kettlebell front squats

Rest 60 seconds between sets

5 rounds for time

8 pull ups

8 dumbbell push press @ 22.5/15kg

8 dumbbell box step-overs @ 20”

12/9 cal AB

20 air squats

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

Conditioning

For time

100/75 cal row

100 wall balls @ 9/6kg

30 power cleans @ 52.5/35kg

100/75 cal AB

30 shoulder to overhead

100 kettlebell swings @ 24/16kg

100/75 cal row

*work for 90 seconds, rest for 45 seconds

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