Thursday 3.1.19

CrossFit

Bench Press

Build to a heavy single in 6 minutes

Directly into

Every 90 seconds for 6 sets

3 reps @ 85-90% of weight achieved in part A

Supinated grip pull ups

3 sets of 5.4.3.2.1

Rest 15 seconds between reps

Rest 90 seconds between sets

In teams of 3

AMRAP 18

AB cal

*athletes must switch every minute

Score is total calories

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Conditioning

Every 7 minutes for 6 sets

8 shoulder to overhead @ 60/42.5kg

10 burpees

5 wall walks

20/15 cal AB

200m run

Change the order of movements each round:

Round 2

Run

Shoulder to overhead

Wall walks

Row

Burpees

Round 3

AB

Burpees

Wall walks

Run

Shoulder to overhead

Round 4

Wall walks

AB

Shoulder to overhead

Burpees

Run

Round 5

Burpees

Run

AB

Wall walks

Shoulder to overhead

Round 6

Run

Wall walks

Burpees

Shoulder to overhead

AB