Tuesday 6.11.18

CrossFit

4 sets

A1. Bench press

8 reps

Rest 45 seconds

A2. Barbell upright row

8 reps

Rest 90 seconds

3 rounds AMRAP 4 60 double unders 600m/500m row In remaining time max handstand push ups

Rest 90 seconds between rounds

Cash-out

3 sets

60 second farmers walk @ AHAP

Rest 1 minute between sets

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

Conditioning

AMRAP 3 30/20 cal row 25 wall balls @ 9/6kg 15 hang power cleans @ 60/42.5kg 20 abmat sit-ups 15 shoulder to overhead 100 double unders 15 ground to overhead 20 burpees over the bar

Rest 2 minutes AMRAP 6 30/20 cal row 25 wall balls @ 9/6kg 15 hang power cleans @ 60/42.5kg 20 abmat sit-ups 15 shoulder to overhead 100 double unders 15 ground to overhead 20 burpees over the bar

Rest 2 minutes For time 30/20 cal row 25 wall balls @ 9/6kg 15 hang power cleans @ 60/42.5kg 20 abmat sit-ups 15 shoulder to overhead 100 double unders 15 ground to overhead 20 burpees over the bar

Cash-out

3 sets

60 second farmers walk @ AHAP

Rest 1 minute between sets

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