Friday 20th September, 2019

AM SESSION:

Squat Clean:

4 x 2-2-2 Reps
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Clean Pull:

3 x 2 reps
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Weighted Pull Ups:

5 Sets of:
3 Weighted Pull-ups
9 Strict Ring Dips

2:00 Rest between Sets
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PM SESSION:

Sport:

AMRAP 12
3 Power Cleans
3 Front Squats
3 Push Jerks
15 Toes to Bar

Barbell at, 60/40kg
Every 2:00 complete rounds add 5kg

6:00 Recovery

AMRAP 12
10 Inverted Burpees (Link Below)
30 DB Box Step Overs, 2 x 30/20kg
1000m Row
10 Ring Dips
90 Wallball




https://www.crossfit.com/essentials/the-inverted-burpee

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