Tuesday 30.7.19
CrossFit
3 sets
A1. Push jerk
8 reps @ AHAP
No rest
A2. Hand-over-hand sled drag
1 length @ AHAP
No rest
A3. Reverse snow angels
15 reps @ light weight
No rest
A4. Ring rows
AMRAP unbroken set
Rest 90 seconds between sets
AMRAP 14
30 double unders
12 dumbbell deadlifts @ 22.5/15kg
9 dumbbell hang power cleans
6 dumbbell shoulder to overhead
50ft farmers walk
1 rope climb @ 15’
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Conditioning
6 rounds for max cal
AMRAP 2
12/9 cal AB
6 burpees
10 kettlebell swings @ 24/16kg
6 burpees
In remaining time max cal AB
Rest 2 minutes between rounds
Rest 4 minutes
6 rounds for max cal
AMRAP 2
15/10 cal row
6 wall balls @ 9/6kg
10 dumbbell snatch @ 22.5/15kg
6 wall balls
In remaining time max cal row
Rest 2 minutes between rounds