Tuesday 11.12.18

CrossFit

3 sets

A1. Bench press

10 reps

Rest 30 seconds

A2. Pendlay row

10 reps

Rest 30 seconds

A3. Strict supinated grip pull ups

5 reps

Rest 1 minute between sets

Every 4 minutes for 20 minutes (5 total sets)

600/500m row

10 shoulder to overhead @ 35/25kg

8 box jumps @ 30/24”

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Conditioning

Every 4 minutes for 20 minutes (5 sets) 9 box-facing burpee box jump-overs @ 24/20" 12 front squats @ 42.5/30kg 20/15 cal AB Rest 5 minutes

Every 4 minutes for 20 minutes (5 total sets) 600/500m row 20 lunges with plate overhead @ 20/15kg 10 box jumps @ 30/24”