Saturday, August 18th


CrossFit

For time (teams of 2, TCO 45)

4000m Bike

150 Wallballs

3000m Bike

100 Power Cleans (light)

2000m Bike

150 Push-ups

1000m Bike

100 GHDSU (or stick sit-ups)

 


BLDR45

a) 4 Rounds (superset)

Tempo Bench Press (7-5-3-1, 21X1)

10 DB Bent Over Rows

Rest 90 seconds

b) EMOM x 15

Min 1: 15 Push-ups

Min 2: 12 Ring Rows

Min 3: 9 Box Dips


BLDR30

a) 5 RFT

10 DB Deadlifts

10 DB Hang Power Cleans

10 DB Front Rack Lunges

b) 3 Rounds

15 second Single Arm Plank Hold (left)

15 second Single Arm Plank Hold (right)

30 second Plank Hold

Rest as needed

Park Roberts