Friday 16.10.20
CrossFit
Paused front squat
4 sets of 5 reps with a 3 second pause at the bottom
*no bouncing out of the bottom
**aim to start @ 60% 1RM and build
Rest 90 seconds between sets
Back-racked box step-ups
2 sets of 10 reps per leg Rest 90 seconds between sets
4 rounds
AMRAP 3
12 box-facing burpee box jump-overs @ 24/20”
8 pull ups
4 shoulder to overhead @ 60/42.5kg
In remaining time max cal row
Rest 1 minute between rounds
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Gymnastics
Pull ups & handstand push ups