Thursday 2/12/21 - In the Bank

CROSSFIT

STRENGTH

Back Squat
3 x 10 reps
* rest exactly 1.30min after each set and use a moderate loading.

CONDITIONING

3 rounds for time:
50 / 35 Bike erg calories
30 Alternating DB snatches 
20 Alternating single leg squats 
* Time cap 21 mins

FITNESS

Every 3 mins for 10 rounds:

AMRAP in 2 mins:
Row 150m (or 125m)
20 (or 14) Jumping lunges / 20 (or 14) Jump squats
Max burpees / Max Flares in remainder
* Odd round complete lunges and burpees and on the even round complete jump squats and flares.
Rest 1 minute after each round

At 32 mins -
3 rounds not for time of:
30 Monster walks / side
20 Rower dips
10 Hanging knee tucks
* 10 min cap