ThrowDown Thursday

CrossFit Central Burnet – CrossFit Burnet Rd

Weightlifting

A1: Back Squat (1×8@55%, 1×6@60%, 1×4@65%, 1X3@75% )

*E3M for A1&A2

A2: D – Ball over shoulder (4 x 6 *perform 6reps AFAP after ur BSQ)

W-60# M-80#

Conditioning

B: Metcon (Time)

18 – 15 – 12- 9 – 6

Hang power clean 135/95

Ring dip
*15min cap

Cash OUT

C: Metcon (Time)

1) 3 x 15 Cradle sit ups 20/14

2) 3 x 60 sec Plank hold

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