Friday, July 13th


CrossFit

a) Every 30 seconds for 10 minutes

3 Power Cleans

b) AMRAP 10

30 Double-Unders

3 Muscle-ups

6 Burpee BJO

12 Alternating DB Snatch (mod)

 


BLDR45

a) Bench Press (5x3)

b) Seated Lateral Shoulder Raises (3x10)

c) 4 Minutes (30 on/off)

Assault Bike Calories

Rest 2 minutes

4 Minutes (30 on/off)

Max Wallballs

Rest 2 minutes

4 Minutes (30 on/off, alternating every 2 minutes)

Plank

Flutter Kicks


BLDR30

10-9-8-7-6-5-4-3-2-1

Burpees

Goblet Squats

DB Strict Press

Park Roberts