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Crossfit Townsville Blog

Thursday: Ladder Run..

December 6th, 2017

STRENGTH

OH Squat 5 x 5 reps

* Lift every 3 mins and build

CONDITIONING

AMRAP ladder in 12 mins of:

3 OH squats 45 / 30 kg
3 CTB pull-ups
Run 100m
6 OH squats 45 / 30 kg
6 CTB pull-ups
Run 100m

* Continue in this fashion adding 3 reps to both movements and running 100m after each round for 12 mins.

EXTRAS

5 sets for quality of:

5 Slow stick em ups
5 Slow scap push-ups


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