Friday, July 20th


CrossFit

5 RFT

20/15 Cal. Row

4 Alternating TGU (mod)

14 Weighted Step-ups (7 each)

20/15 Cal. Bke  

60 second Ring Plank Hold

 


BLDR45

a) Tempo Deadlift (3-2-1-3-2-1, 3131. Rest 2 minutes)

b) AMRAP 6

12 KB Deadlifts (mod)

60 Double-Unders

200m Run

Rest 2 minutes

AMRAP 6

400m Run

100 Double-Unders

15 RKBS (mod)


BLDR30

2 Rounds

AMRAP 6

30 Single-Unders

16 Alternating DB Snatch

20 Jumping Lunges

Rest 2 minutes

Park Roberts