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

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

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

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