Thursday 10.1.19

CrossFit

Every 2 minutes for 6 sets

10 barbell front-racked box step-ups (5/leg)

*can take from rack if needed

AMRAP 10

10 dumbbell thrusters @ 22.5/15kg

6 chest-to-bar pull ups

10 box jumps @ 24/20”

Rest 2 min

AMRAP 10

10 dumbbell clean & jerk @ 22.5/15kg

8 toes to bar

50ft dumbbell overhead walking lunge

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Conditioning

Every 3 minutes for 5 sets

500/400m row

12 dumbbell snatch @ 22.5/15kg

Rest 8 minutes

Every 3 minutes for 5 sets

20/15 AB cal

6 dumbbell thrusters @ 22.5/15kg

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