Wednesday 24/03/21 The Chase

CROSSFIT

STRENGTH

Deadlift
5 x 3 reps
* Lift every 3 mins and build to a heavy 3 rep (reset on each)

CONDITIONING

2 rounds of:
AMRAP in 5 mins:
30 Wall balls
30 Power snatch 20-30kg
30 Box jump overs
30 Burpees
* Rest 5 mins between rounds

FITNESS

On a running clock:

At 0 -
6 min Tabata Row calories (remember lowest score)

At 8 mins:
With a partner alternating full rounds -
3 rounds each of:
12 / 7 Cal Assault Bike
12 Jump squats
* 6 min cap

At 16 mins:
10 sets of lowest calorie score - rest 20 seconds

At 24 mins:
With a partner alternating full rounds -
3 rounds each of:
12 / 7 Cal Assault Bike
12 Jump squats
* 6 min cap

At 32 mins -
3 sets of:
20 Dead bugs
10 sec Hollow hold
10 Plank walk ups
20 sec Side plank hold / side
* 1 min rest after each set