Friday 14.8.20
CrossFit
4 sets
A1. Front squat
Max reps @ 50% 1RM
*continuous movement, no more than a 1 second pause at the top
*pick weight you can get between 10-20 reps
No rest
A2. ‘A’ squats
15 reps as fast as possible
Rest 2 minutes between sets
AMRAP 15
12/9 cal row
8 toes to bar
1 thruster @ heavy
12/9 cal AB
8 toes to bar
2 thrusters
*add 1 thruster each round
Cash out
300m farmers walk @ AHAP
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Gymnastics
Handstand holds & ring progressions