Monday, July 23rd


CrossFit

For time (teams of 2)

50 Cal. Bike

100 Wallballs

100 GHDSU (or Stick Sit-ups)

100 Burpees

50 Cal. Row

 


BLDR45

a) For time

50/40 Cal. Row

50 Wallballs

b) EMOM x 9

Min 1: 40 second Plank Hold

Min 2: 30 second Side Plank (L)

Min 3: 30 second Side Plank (R)

 


BLDR30

a) 3 Sets (superset)

12 DB Bench

12 Zottman Curls

12 Goblet Squats

Rest 1 minute

b) 21-15-9

DB Deadlifts

Burpee over the DB

Park Roberts