Tuesday: Blow Em Up..

CROSSFIT

STRENGTH

Deadlift 7 x 3 reps

* Lift every 2 mins and build to a heavy 3 rep.  Reset on each rep.

CONDITIONING

AMRAP in 8 mins of:

10 Deadlifts
10 T2B 

FITNESS

In groups of 3 - 

At 0 mins -
3 sets each of:
400 / 325m Bike erg
* On completion of bike effort complete 20 Single DB side to sides

At 12 mins -
2 rounds of:
1 min max Pancake Burpees
1 min max DB Push press
1 min max Squat jumps
1 min rest

At 22 mins -
3 sets each of:
400 / 325m Bike erg
* On completion of bike effort complete 20 Single DB crunches

At 34 mins -
4 rounds of:
30 seconds max Pancake burpees
30 seconds max DB Push press
30 seconds max Squat jumps
30 seconds rest