Tuesday 26.3.19

CrossFit

Bench Press

In 12 minutes build to a heavy single

Suggested loading:

8 @ 45%

5 @ 55%

3 @ 65%

3 @ 75%

2 @ 85%

1 @ 90%

1 @ 95%

1 @ 100%

AMRAP 20

6 toes to bar

6 thrusters @ 35/25kg

6 burpees over the bar

20/15 cal AB/row/ski

*rotate CV kit each round

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

Conditioning

3 rounds for total reps

AMRAP 1:45

250/200m row or 225/175m ski or 16/12 cal AB

In remaining time max burpee box jumps @ 24/20”

Rest 90 seconds

AMRAP 1:45

250/200m row or 225/175m ski or 16/12 cal AB

In remaining time max dumbbell snatch @ 22.5/15kg

Rest 90 seconds

AMRAP 1:45

250/200m row or 225/175m ski or 16/12 cal AB

In remaining time max empty barbell thrusters

Rest 90 seconds

Repeat

*rotate between row, ski and AB

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