Tuesday 24.9.19
CrossFit
AMRAP 20
30 push jerk @ 52.5/35kg
30 L-sit dumbbell strict press
*pick a dumbbell weight you can achieve 5 unbroken reps with in the first set
Rest 3 minutes between sets
AMRAP 12
12 dumbbell deadlifts @ 22.5/15kg
9 dumbbell hang power clean & jerk
6 dumbbell shoulder to overhead
50’ dumbbell front-racked walk
*all rounds must be unbroken - you must start the round again if you break
** in between each round and at every break perform 1 rope climb @ 15’
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Conditioning
In teams of 2
For time
60 50 40 30 20 10
Cal AB
Push jerk @ 60/42.5kg
Toes to bar
Overhead squat @ 52.5/35kg
Kettlebell swing @ 24/16kg
Split the work however you like. One person works whilst one person rests.