Friday 7.8.20

CrossFit

4 sets

A1. Deficit back-racked reverse lunge

6 reps per leg

Rest 30 seconds

A2. Empty barbell jumping back squats

30 seconds max effort

Rest 30 seconds

A3. Jumping air squats

30 seconds max effort

Rest 90 seconds between sets

AMRAP 18

2 rounds of Cindy

2 rounds of Macho Man/1 round of DT

*alternate Macho Man and DT each round

1 round of Cindy =

5 pull ups

10 push ups

15 air squats

1 round of Macho Man =

3 power cleans @ 60/42.5kg

3 front squats

3 push jerks

1 round of DT =

12 deadlifts @ 70/47.5kg

9 hang power cleans

6 shoulder to overhead

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Gymnastics

Pull ups & double unders