Friday, July 6th


CrossFit

a) Hang Power Snatch (build to a heavy set of 5)

b) 10 RFT (TCO 13)

10 RKBS (heavy)

5 KB Facing Burpees

 


BLDR45

a) 4 Rounds (superset)

10 DB Step-ups

10 Weighted Sit-ups

b) Every 6 minutes for 18 minutes

500m Row

30 Wallballs

1 Minute Plank


BLDR30

4 Rounds (1 minute stations)

Medball Cleans

DB Snatch

Rest 1 minute

5 Rounds

40 seconds of Max Double KB Front Squats

Rest 20 seconds

40 seconds of Max Double KB Front Rack Lunges

Rest 20 seconds

40 second Max Cal. Row

rest 20 seconds

Park Roberts