Tuesday 23.7.19
CrossFit
Dead-stop pin press
3 sets of 5 reps
Rest 90 seconds between sets
3 sets
Dumbbell strict press
Max reps @ tough weight
No rest
Max reps @ moderate weight
No rest
Max reps @ light weight
Rest 2 minutes between sets
AMRAP 14
30 double unders
15 wall balls @ 9/6kg
30 double unders
15 kettlebell swings @ 24/16kg
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Conditioning
In teams of 3
For time
Partner A: 800/600 cal row
Partner B: 400m run
Partner C: AMRAP
7 power clean & jerk @ 60/42.5kg
7 wall balls @ 9/6kg
7 toes to bar
When partner B returns from their run, all partners will rotate stations
Score is total time to completion of the calorie row
Remove 10 seconds from your time for every round of the AMRAP completed