Friday: '13.4'

CROSSFIT

STRENGTH

Deadlift 4 x 7 reps

* Lift every 4 mins and build to a heavy 7 rep.

CONDITIONING

'13.4'

AMRAP ascending ladder in 7 mins:
3 Clean and jerks 40-62.5kg / 20-45kg
3 T2B or Knee tucks
6 Clean and jerks
6 T2B or Knee tucks
etc..

FITNESS

In pairs and on a running clock - 

0 - 10 mins
2 x 300m runs each (1:1)
then AMRAP in remainder of -
5 Renegade rows (row-row-push-up)
Bike erg cals
* P1 completes 5 man makers while P2 rides the bike. Swap after 5 reps.

12 - 22 mins
3 x 200m runs each (1:1)
then AMRAP in remainder of -
5 DB Devil press
Bike erg cals
* P1 completes 5 devil press while P2 rides the bike. Swap after 5 reps.

24 - 34 mins
5 x 100m runs each (1:1)
10 DB Thrusters
Bike erg cals
* P1 completes 10 DB Thrusters while P2 rides the bike. Swap after 5 reps.