Thursday 31.1.19

CrossFit

Every 2 minutes for 12 minutes

8 front squats @ 65-70% 1RM

3 sets

B1. Devil’s press

10 unbroken reps @ AHAP

Rest 30 seconds

B2. Dumbbell box step ups

10 reps @ AHAP and 20”

*dumbbells by your side

Rest 30 seconds between sets

AMRAP 14

7 chest-to-bar pull ups

7 clean & jerk @ 52.5/35kg

28 double unders

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

Conditioning

AMRAP 12

10/8 cal AB

10 wall balls @ 9/6kg

10 burpees

*rest 30 seconds between rounds

Rest 3 minutes

AMRAP 12

12/9 cal row

10 box jump-overs @ 24/20”

10 dumbbell snatch @ 22.5/15kg

*rest 30 seconds between rounds

Rest 3 minutes

AMRAP 12

30 double unders

10 wall balls

10 burpees

10 box jump-overs

10 dumbbell snatch

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