Monday 29th January 2018 CrossFit Smash

5-minute AMRAP

  • 15 – 12 – 9 Deadlift  85/55kg 
  • 30 Double unders
  • 15 – 12 – 9 Box jump over, 24/20″
  • 30 Double unders

Rest 4 mins

5-minute AMRAP

  • 50/35 cals rower
  • 40 Wall ball  9/6kg (20/14lbs)
  • Max rep burpees to a plate

Rest 4 mins

5-minute AMRAP

  • 15 – 12 – 9 Deadlift  85/55kg 
  • 30 Double unders
  • 15 – 12 – 9 Box jump over 24/20″
  • 30 Double unders

Rest 4 mins

5-minute AMRAP

  • 50/35 cals rower
  • 40 Wall ball 9/6kg 
  • Max rep burpees to a plate

Flow: 

15 deadlifts
30 DU
15 box jump overs
30 DU
12 deadlifts
30 double unders
12 box jump overs

etc

Greg Fraser