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
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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