Tuesday 21.1.20

CrossFit

5 sets

A1. Push press

10 reps

No rest

A2. Feet-elevated ring rows

8-10 reps @ 22X1 tempo

Rest 2 minutes between sets

2 sets

12 reverse curl to press

12 curl to reverse press

12 alternating shoulder/behind the neck press

*No rest between movements

Rest 2 minutes between rounds

5 rounds

1 minute max wall balls @ 9/6kg

Rest 10 seconds

1 minute max dumbbell snatch @ 22.5/15kg

Rest 10 seconds

1 minute max cal AB

Rest 1 minute between rounds

Score is your lowest total

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Conditioning

4 sets

AMRAP 4

16/12 cal row

5 power snatch @ 35/25kg

5 box jumps @ 24/20”

5 thrusters

5 bar-facing burpees over the bar

Rest 2 minutes

AMRAP 4

16/12 cal ski

5 power cleans

5 toes to bar

5 push press

5 bar-facing burpees over the bar

Rest 2 minutes

Repeat

*alternate CV kit with the AB every other round

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