Sunday, August 26th


CrossFit

a) Build to a heavy set of the following complex…

3 Power Clean + 2 Hang Power Clean + 1 Split Jerk

b) For time (teams of 2, TCO 20)

5000m Row (must alternate every 200m)

 


BLDR45

a) 4 Rounds (superset)

Tempo Bench Press (6-4-2-1, 21X1)

6 SA KB Bent Over Row (each)

Rest 90 seconds

b) EMOM x 15

Min 1: 45 seconds Max Russian Twists

Min 2: 12 DB Floor Press

Min 3: 5 Strict Pull-ups


BLDR30

Every 2 minutes for 16 minutes

100 Single-Unders

15 AbMat Sit-ups

10 Alternating DB Snatch

Park Roberts