Nov 2019

20191118

A: (1)
3 sets, of:
Yoga Push-ups x 7 reps
Air Squat x 25 reps
Bent Over barbell Row x 20 reps @20/15kg

B: (CROSSFIT)
AMRAP 12 min, of:
Handstand Push-ups x 5 reps (Handrelease Push-ups x 10 reps)
Alt. Pistols x 10 reps ( Box Pistols x 20 reps 20″)
Pull-ups x 15 reps (Ring Rows x 15 reps)
Deadlift x 12 reps @50/35kg
Hang Power Clean x 9 reps @50/35kg
Push jerk x 6 reps @50/35kg
Rest :3 min

For time, of:
Barfacing Burpees x 100 reps
* every minute on the minute until completed:
Toes to bar x 5 reps (Knee raisers x 10 reps)
Res :3 min

For time, of:
Assult Bike @40/30 cal / Row @50/40 cal
Front Squat x 20 reps @50/35kg
Row @50/40 cal / Assult Bike @40/30 cal