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Thursday, September 19th

September 19, 2019

Velocity

AMRAP 2 

10(each side ) high knee step up jumps 

8 ring rows

6 dive bomber push ups

 

AMRAP 5 

20 WB

10 tuck jumps

 

AMRAP 10 

500m row / Bike 
20 ab mat sit ups

 

AMRAP 5 

20 WB

20 tuck jumps

 

AMRAP 2

10(each side ) high knee step up jumps 

8 ring rows

6 dive bomber push ups

 

**Rest 1 min between rounds **

 

 

CrossFit

 

A. Barbell: Push Press

i. 3x5 (same weight across) 

ii. 1 x AMRAP 30 sec 

 

B. Conditioning: AMRAP 8

4-8-12-16-20...

reverse lunges (45/35)

strict press (45/35)

 

REST 3 min 

 

In 5 min : Find a heavy 3 DL

 

 

 

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