Friday, August 24th


CrossFit

a) EMOM x 10

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 OHS

b) Every 3 minutes for 15 minutes (5 rounds)

10 Power Snatch (light)

10 OHS

200m Run

 


BLDR45

a) 3 Rounds (superset)

10 Goblet Squats

30 second Bar Hang

30 second Top of the Ring Row Hold

20 Hollow Rocks

Rest 1 minute

b) 6 Rounds

1 minute Max Cal. Bike

Rest 30 seconds

1 minute Max Cal. Row

Rest 30 seconds


BLDR30

4 Rounds (1 minute stations)

DB Thrusters

Burpees

Weighted Step-ups

Rest 30 seconds between each movement/round

Park Roberts