Tuesday 11.2.20

CrossFit

In 8 minutes establish a heavy single push press

Every 2 minutes for 3 sets

Max reps @ 80% of weight achieved

2 rounds

AMRAP 4

6 devil’s press @ 22.5/15kg

50’ dumbbell walking lunges

*dumbbells held at your side

Rest 1 minute

AMRAP 4

6 burpee box jump-overs @ 24/20”

6 dumbbell hang clean & jerk

Rest 1 minute and repeat

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Conditioning

3 rounds

AMRAP 3 500/400m row 10 burpees over the rower In remaining time max push press @ 35/25kg

Rest 2 minutes between rounds

Rest 2 minutes

3 rounds

AMRAP 3 500/400m ski 10 toes to bar In remaining time max hang power snatch

Rest 2 minutes between rounds

Rest 2 minutes

3 rounds

AMRAP 3 30/20 cal AB 10 box jumps @ 24/20" In remaining time max thrusters

Rest 2 minutes between rounds