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


------------------------


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

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