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.