Monday, August 13th


CrossFit

a) Front Squat (in 12 minutes build to a heavy set of 6, take from the ground)

b) AMRAP 12

100 Double-Unders

20 Alternating DB Snatch (mod)

 


BLDR45

a) Tempo Front Squats (3 x 10, 1111; rest 2 minutes)

b) AMRAP 15

400m Run

30 Wallballs

20 Sit-ups


BLDR30

EMOM x 20 (50 seconds on/10 seconds off)

Min 1: 20m Shuttle Sprints

Min 2: Wallballs

Min 3: Plank Hold

Min 4: Ring Rows

Min 5: Weighted Step-ups

Park Roberts