Tuesday 4.12.18
CrossFit
Every 90 seconds for 5 sets
5 push jerk
*must be touch-and-go
EMOM 6
Odd: 15-20 weighted reverse snow angels
Even: 8-12 feet-elevated ring rows @ 31X1 tempo
Every 4 minutes for 20 minutes (5 total sets)
18/12 cal AB or 24/18 cal row
12 box jump-overs @ 24/20”
10 dumbbell clean & jerk @ 22.5/15kg
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Conditioning
AMRAP 40
6 rounds
5 pull ups
10 push ups
15 air squats
-directly into-
5 rounds
8 handstand push ups
15 kettlebell swings @ 24/16kg
-directly into-
4 rounds
8 devil’s press @ 20/12.5kg
16 dumbbell box step-ups
10 toes to bar
-directly into-
3 rounds
20 wall balls @ 9/6kg
30 abmat sit ups
40 double unders
-directly into-
2 rounds
25 burpees over the row
10 dumbbell hang clean & jerk @ 20/12.5kg
In remaining time row for max cal