Crossfit
for time:
400m x run
15-12-9
squat clean 60kg/40kg
shoulder to overhead 60kg/40kg
400m x run
Sweat
8 minute amrap of:
10 x power snatch 50kg/35kg
10 x overhead lunge 50kg/35kg
30 x double-unders
-4:00 rest-
8 minute amrap of:
10/8 x calorie ski
15 x ball slams
20 x squats with slam ball on shoulder
-4:00 rest-
8 minute amrap of:
3 x muscle-ups
10 x dumbbell man makers 15kg/10kg
15 x abmat sit-ups
-4:00 rest-
8 minute amrap of:
200m x run
20 x hang kettlebell snatch 24kg/16kg (10 x each arm)
10 x box jump overs