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’

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

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

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