Thursday 20.12.18

CrossFit

EMOM 10

1 front squat

*start @ 80% and build small each minute

Strict supinated grip pull-ups

3 sets of 2.2.2.2.2

Rest 15 seconds between reps

Rest 90 seconds between sets

AMRAP 20

25/20 cal row

8 devil’s press @ 22.5/15kg

50ft walking dumbbell lunges

8 pull ups

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Conditioning

On a running clock

00:00-05:00 1000m row

05:00-09:00 AMRAP 4 8 deadlifts @ 100/70kg *between each set perform 30 double unders

09:00-11:00 Rest

11:00-17:00 75/50 cal AB

17:00-21:00 AMRAP 4 10 wall balls @ 9/6kg 20 jumping lunges

21:00-23:00 Rest

23:00-28:00 50 burpee box jump-overs @ 24/20"

28:00-30:00 Rest

30:00-35:00 1000m row

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