Monday, July 9th


CrossFit

With a continually running clock…

0:00-08:00

For time

100 Wallballs

*EMOM perform 5 OTBall Burpees

08:00-11:00

Rest

11:00-19:00

4 RFT

10 Power Cleans (light-mod)

12 Burpee BJO

19:00-22:00

Rest

22:00-36:00

AMRAP 14

200m Run

5 Burpee Pull-ups

10 HR Push-ups

15 Jump Squats

 


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

2 Rounds

Against a 2 minute clock…

250/150m Row

Max Air Squats

Rest 2 minutes

Against a 2 minute clock…

500/400m Bike

Max Burpees

Rest 2 minutes

Park Roberts