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