Tuesday 27.11.18

CrossFit

3 sets

A1. AMRAP strict press @ moderate load

* aim for 6-10 reps

Rest 30 seconds

A2. 9/7 cal AB sprint

*max 30 seconds

Rest 15 seconds

A3. AMRAP dumbbell bench press

* aim for 6-10 reps

Rest 30 seconds

2 rounds for time

1000m row

50 thrusters @ 20/15kg

30 pull ups

*25 minute time cap

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

Conditioning

5 rounds AMRAP 90 seconds 6 pull ups 6 thrusters @ 42.5/30kg 6 burpees over the bar In remaining time max double unders

Rest 1 minute between rounds

Rest 4 minutes

5 rounds  AMRAP 90 seconds 5 toes to bar 5 devil's press @ 20/12.5kg In remaining time max cal row 

Rest 1 minute between rounds

Rest 4 minutes

5 rounds  AMRAP 90 seconds 10 wall balls @ 9/6kg 10/8 cal AB In remaining time max box jump-overs @ 24/20"

Rest 1 minute between rounds

Score is total double unders, calories rowed and box jump-overs

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