Friday 16th November 2018 CrossFit Smash

20 min AMRAP

  • 400m run

  • 6 thrusters 40/30

  • 6 kettlebell swings 24/16

every round add 6 reps to the thrusters and swings

R1 6 and 6

R2 12 and 12

R3 18 and 18

etc.

W#2

shoulder accessory work

3 rounds

8 I arm lifts
8 Y arm lifts
8 T arm lifts
8 W arm lifts

add a small weight if needed

Greg Fraser