Tuesday 25.6.19

CrossFit

In 5 sets build to a heavy set of the complex:

3 push press + 3 thrusters

Rest 2 minutes between sets

For time

50 40 30 20 10

Wall balls @ 9/6kg

Double unders

*between each round complete 3 wall walks

Cash out

AMRAP 7

300m farmers walk @ AHAP

In remaining time AMRAP Russian twists @ 10/5kg

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

Conditioning

On a running clock

00:00-05:00

EMOM 5

10/7 cal AB

05:00-06:00

Rest

06:00-12:00

AMRAP 6

10 dumbbell snatch @ 22.5/15kg

10 single arm dumbbell overhead lunges (switch arms after 5 reps)

12:00-13:00

Rest

13:00-18:00

EMOM 5

12/9 cal row

18:00-19:00

Rest

19:00-25:00

AMRAP 6

5 burpee dumbbell box step-overs @ 22.5/15kg & 20”

6 dumbbell hang power clean

3 dumbbell shoulder to overhead

25:00-26:00

Rest

26:00-31:00

EMOM 5

12/9 cal AB

31:00-32:00

Rest

32:00-35:00

For time

100 Russian kettlebell swings @ 32/24kg

35:00-36:00

Rest

36:00-41:00

EMOM 5

15/12 cal row

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