Tuesday: More Tempo..

CROSSFIT

STRENGTH

Back squat 4 x 6 reps @ tempo 32X2

* Lift every 3 mins and stick to the tempo!!

CONDITIONING

AMRAP in 12 mins of:

30 / 21 Calorie row
20 KB swings 24 / 16kg
10 Front squats 

FITNESS

With a partner and on a 30 minute running clock -

One person always on the bike erg accumulating metres)

At 0 mins -
3 rounds each of:
15 DB snatch-Press (DB snatch into a DB push press) each arm

At 7 mins -
3 rounds each of:
20 Alternating DB step back lunges (hold at front rack)

At 14 mins -
3 rounds each of:
25 DB ab mat sit-ups (hold handle and touch ground behind head and in front of feet)

At 21 mins -
3 rounds each of:
30 DB Thrusters
* Get a count on metres at the 30 minute mark

At 35 mins -
5 sets each of:
30 seconds DB pull throughs