Tuesday 10.9.19

CrossFit

EMOM 25

1. 20/15 cal AB

2 & 3. Max reps push jerk

4. 30-50 double unders

5. Rest

*start the push jerk at 50% of 1RM and add 10% each round

For time

150 wall balls @ 9/6kg

75 toes to bar

*partition the work however you like until complete

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

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

3 devil’s press @ 22.5/15kg

50ft dumbbell walking lunge

*dumbbells in farmers hold position

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

4 burpee pull ups

6 dumbbell hang clean & jerk

50ft dumbbell front-racked walk

25:00-26:00

Rest

26:00-31:00

EMOM 5

12/9 cal AB

31:00-32:00

Rest

32:00-35:00

65 wall balls @ 9/6kg

35:00-36:00

Rest

36:00-41:00

EMOM 5

15/12 cal row

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