Tuesday 13.11.18

CrossFit

4 sets

A1. Bench Press

6 reps

Rest 45 seconds

A2. Barbell Upright Row

6 reps

Rest 90 seconds

AMRAP 12

10 push press @ 35/25kg

10 kettlebell swings @ 24/16kg

*every 90 seconds perform 30 double unders

Cash-out

3 sets

60 second farmers walk @ AHAP

Rest 1 minute between sets

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

Conditioning

On a running clock

00:00-10:00 Block run In remaining time

Grace

30 clean & jerks @ 60/42.5kg

10:00-12:00 Rest

12:00-19:00 800m run In remaining time max rep clusters @ 60/42.5kg

19:00-21:00 Rest

21:00-26:00 400m run In remaining time max rep power cleans @ 60/42.5kg

26:00-28:00 Rest

28:00-31:00 200m run In remaining time max shoulder to overhead @ 60/42.5kg

31:00-32:00 Rest

32:00-34:00 150m run In remaining time max burpees over the bar

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